PPL - 5 x Days
Day 1 - Push
Iso Lateral Incline Press
5 sets
·
10 reps
Incline Bench Press (Dumbbell)
3 sets
·
12 reps
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Triceps Rope Pushdown
4 sets
Single Arm Lateral Raise (Cable)
2 sets
Shoulder Press (Dumbbell)
3 sets
·
8 reps
Rear Delt Reverse Fly (Machine)
2 sets
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Spinning
1 set
Day 2 - Legs
Squat (Barbell)
4 sets
Leg Press (Machine)
4 sets
·
8 reps
Hip Thrust (Barbell)
5 sets
Seated Leg Curl (Machine)
4 sets
Standing Calf Raise (Machine)
4 sets
·
10 reps
Decline Crunch
2 sets
·
12 - 15 reps
Hanging Leg Raise
2 sets
·
12 - 15 reps
Day 3 - Pull
Lat Pulldown (Cable)
6 sets
Seated Cable Row - V Grip (Cable)
6 sets
Back Extension (Weighted Hyperextension)
3 sets
Preacher Curl (Machine)
5 sets
Hammer Curl (Cable)
3 sets
·
10 reps
Wrist Curl (Cable)
3 sets
Spinning
1 set
Day 4 - Push
Incline Bench Press (Dumbbell)
5 sets
·
11 reps
Overhead Press (Dumbbell)
3 sets
Triceps Rope Pushdown
3 sets
Triceps Extension (Cable)
2 sets
Single Arm Lateral Raise (Cable)
2 sets
Spinning
1 set
Day 5 - Legs
Hack Squat (Machine)
4 sets
Seated Leg Curl (Machine)
5 sets
Standing Calf Raise (Machine)
5 sets
·
10 reps
Hip Abduction (Machine)
3 sets
Decline Crunch
2 sets
·
12 - 15 reps
Hanging Leg Raise
2 sets
·
12 - 15 reps
Day 6 - Pull
Seated Incline Curl (Dumbbell)
4 sets
·
11 reps
Preacher Curl (Machine)
3 sets
·
8 reps
Seated Cable Row - V Grip (Cable)
5 sets
·
10 reps
Pull Up (Assisted)
4 sets
Hammer Curl (Cable)
3 sets
·
12 reps
Wrist Curl (Cable)
3 sets
·
10 reps
Spinning
1 set