PPL UL

Created by

thedumbass

Created by thedumbass

Forearm/arm wrestling testing.

Reverse Curls

5 sets

·

10 reps

Forearm Supination.

4 sets

·

16 reps

Rising

4 sets

·

9 reps

Cupping

4 sets

·

14 reps

Elliptical (Difficulty+Time)

1 set

Push. A variant, before work.

Bench Press (Barbell)

5 sets

·

9 reps

Incline Chest Press (Machine)

3 sets

·

9 reps

Shoulder Press (Dumbbell)

3 sets

·

15 reps

Chest Fly (Machine)

3 sets

·

9 reps

Single Arm Tricep Extension(Cable)

3 sets

·

14 reps

Single Arm Lateral Raise (Cable)

3 sets

·

12 reps

Decline Crunch (Weighted)

6 sets

·

15 reps

Chest Dip

3 sets

·

15 reps

Push. B variant, after work.

Bench Press (Barbell)

5 sets

·

8 reps

Incline Chest Press (Machine)

3 sets

·

9 reps

Shoulder Press (Dumbbell)

3 sets

·

10 reps

Chest Fly (Machine)

3 sets

·

10 reps

Single Arm Tricep Extension(Cable)

3 sets

·

14 reps

Single Arm Lateral Raise (Cable)

3 sets

·

12 reps

Decline Crunch (Weighted)

6 sets

·

14 reps

Chest Dip

3 sets

·

15 reps

Elliptical (Difficulty+Time)

1 set

L1 quad focus, A variant, before work.

Pendulum Squat (Machine)

6 sets

·

10 reps

Swing Plate Loaded Leg Press

3 sets

·

15 reps

Calf Press (Machine)

10 sets

·

28 reps

Leg Extension (Machine)

5 sets

·

14 reps

Glute Kickback (Machine)

3 sets

·

13 reps

Lying Leg Curl (Machine)

5 sets

·

8 reps

Hip Abduction (Machine)

3 sets

·

13 reps

Hip Adduction (Machine)

3 sets

·

14 reps

L1 quad focus, B variant, after work.

Pendulum Squat (Machine)

5 sets

·

13 reps

Swing Plate Loaded Leg Press

3 sets

·

15 reps

Calf Press (Machine)

10 sets

·

26 reps

Leg Extension (Machine)

5 sets

·

13 reps

Glute Kickback (Machine)

3 sets

·

11 reps

Lying Leg Curl (Machine)

5 sets

·

11 reps

Hip Abduction (Machine)

3 sets

·

13 reps

Hip Adduction (Machine)

3 sets

·

14 reps

Pull. A variant, before work.

Bent Over Row (Barbell)

5 sets

·

10 reps

Lat Pulldown - Close Grip (Cable)

3 sets

·

9 reps

Chest Supported T-bar Row

3 sets

·

12 reps

Straight Arm Lat Pulldown (Cable)

3 sets

·

15 reps

Cable Bycep Curl

3 sets

·

15 reps

Reverse Fly Single Arm (Cable)

3 sets

·

12 reps

Cable Crunch

4 sets

·

17 reps

Preacher Curl (Machine)

3 sets

·

15 reps

Lateral Raise (Dumbbell)

4 sets

·

14 reps

Pull. B variant, after work.

Bent Over Row (Barbell)

5 sets

·

10 reps

Lat Pulldown - Close Grip (Cable)

3 sets

·

10 reps

Chest Supported T-bar Row

3 sets

·

15 reps

Straight Arm Lat Pulldown (Cable)

3 sets

·

16 reps

Cable Bycep Curl

3 sets

·

14 reps

Reverse Fly Single Arm (Cable)

3 sets

·

12 reps

Cable Crunch

4 sets

·

13 reps

Preacher Curl (Machine)

3 sets

·

14 reps

Lateral Raise (Dumbbell)

4 sets

·

15 reps

Upper

Bench Press (Smith Machine)

6 sets

·

8 reps

Incline Bench Press (Dumbbell)

3 sets

·

9 reps

Seated Shoulder Press (Machine)

3 sets

·

10 reps

Chest Fly (Machine)

3 sets

·

8 reps

Lateral Raise (Machine)

3 sets

·

12 reps

Chest Supported Y Raise (Dumbbell)

3 sets

·

16 reps

Pull Up

4 sets

·

12 reps

Seated Cable Row - V Grip (Cable)

3 sets

·

9 reps

Chest Supported T-bar Row

3 sets

·

12 reps

Cable Crunch

6 sets

·

13 reps

L2 ham+glute focus

Squat (Barbell)

6 sets

·

8 reps

Straight Leg Deadlift

3 sets

·

13 reps

Calf Press (Machine)

10 sets

·

32 reps

Leg Extension (Machine)

5 sets

·

14 reps

Glute Kickback (Machine)

3 sets

·

14 reps

Lying Leg Curl (Machine)

5 sets

·

11 reps

Hip Abduction (Machine)

3 sets

·

15 reps

Hip Adduction (Machine)

3 sets

·

13 reps

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Created by

thedumbass

Created by thedumbass

Save Folder

To save this Folder and track your workouts, download Hevy for free.