Aleks’ PPL (26.1.2025)
3. Legs
Warm Up
1 set
Leg Press (Machine)
5 sets
·
8 - 10 reps
Back Extension (Weighted Hyperextension)
4 sets
·
9 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Lying Leg Curl (Machine)
2 sets
·
7 reps
Standing Calf Raise (Machine)
3 sets
·
15 - 20 reps
Leg Raise Parallel Bars
3 sets
·
10 - 20 reps
Total Abdominal
1 set
·
15 reps
2. Pull
Warm Up
1 set
Lat Pulldown (Cable)
4 sets
·
10 - 12 reps
_Back_thumbnail@3x.jpg)
Seated Row (Machine)
3 sets
·
11 reps
_Back_thumbnail@3x.jpg)
T Bar Row
2 sets
·
6 - 10 reps
_Back__thumbnail_@3x.jpg)
Pullover (Machine)
3 sets
·
11 reps
Rear Delt Reverse Fly (Machine)
2 sets
·
15 - 20 reps
_Upper-Arms_thumbnail@3x.jpg)
Hammer Curl (Dumbbell)
2 sets
·
12 - 15 reps
Bayesian Cable Curl
2 sets
·
12 - 15 reps
Bicep Curl (Dumbbell)
1 set
·
7 reps
Shrug (Dumbbell)
2 sets
·
13 reps
Seated Palms Up Wrist Curl
1 set
·
17 reps
Seated Wrist Extension (Barbell)
1 set
·
15 reps
1. Push
Warm Up
1 set
Bench Press (Barbell)
5 sets
·
8 reps
Seated Shoulder Press (Machine)
3 sets
·
3 reps
Incline Bench Press (Barbell)
2 sets
·
3 reps
Lateral Raise (Cable)
3 sets
·
12 - 15 reps
Cable Fly Crossovers
3 sets
·
8 reps
Triceps Extension (Cable)
2 sets
·
12 - 15 reps
_Upper-Arms_small_thumbnail@3x.jpg)
Triceps Rope Pushdown
2 sets
·
12 reps
EZ-Bar Skullcrusher
1 set
·
7 reps