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PPLF vvvvcd
by Khoa D.
1 athletes joined
Program Description
.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2024 06:32
Last Edited
May 14, 2024 03:07
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Week 1
1 / 6 Weeks
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@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 Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 1
1
Wide Grip Lat Pulldown
2 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 Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10