PPLF vvvvcd
by Khoa D.
Program Description
.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 07:19
Last Edited
May 07, 2024 10:53
Week 1
1 / 6 Weeks
Day 4
No exercises added to this day
Day 7
1
Lying Leg Curl1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension3 Sets
10 Reps
@10
3
Single Leg Press3 Sets
10 Reps
@10
4
Leg Curl3 Sets
10 Reps
@10
5
Seated Calf Raise3 Sets
15 Reps
@10
6
Standing Calf Raise3 Sets
15 Reps
@10
Day 3
1
Lying Leg Curl1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension3 Sets
10 Reps
@10
3
Single Leg Press3 Sets
10 Reps
@10
4
Leg Curl3 Sets
10 Reps
@10
5
Seated Calf Raise3 Sets
15 Reps
@10
6
Standing Calf Raise3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)3 Sets
10 Reps
@10
4
Single Arm Iso Row3 Sets
10 Reps
@10
5
Reverse Pec Deck3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)1 Set
12 Reps
@10
6B
Inverted Row1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)3 Sets
10 Reps
@10
2
Chest Fly (Machine)3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)3 Sets
10 Reps
@10
5
Seated Dip (Machine)3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)1 Set
AMRAP
@10
6C
Push Up1 Set
AMRAP
@10
7
Lateral Raise (Machine)3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)3 Sets
10 Reps
@10
2
Chest Fly (Machine)3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)3 Sets
10 Reps
@10
5
Seated Dip (Machine)3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)1 Set
AMRAP
@10
6C
Push Up1 Set
AMRAP
@10
7
Lateral Raise (Machine)3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)3 Sets
10 Reps
@10
4
Single Arm Iso Row3 Sets
10 Reps
@10
5
Standing Pullover (Cable)3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)2 Sets
AMRAP
@10
7B
Inverted Row2 Sets
AMRAP
@10