10Strong PPL
Exercises
Seated Shoulder Press (Machine)
3 sets to 8
3 sets
8 reps
Rest 1min 30s
Bench Press (Barbell)
3 sets to 8
3 sets
8 reps
Rest 2min 0s
Incline Bench Press (Dumbbell)
3 sets to 10
3 sets
10 reps
Rest 1min 30s
Lateral Raise (Cable)
2 sets to 15
2 sets
15 reps
Skullcrusher (Barbell)
2 seys to 10
2 sets
10 reps
Triceps Pushdown
2 sets to 12
2 sets
12 reps
Rest 1min 30s
Leg Raise Parallel Bars
2 to 12
1 set
12 reps
Pull Up
3 to 8
3 sets
8 reps
Rest 1min 30s
Lat Pulldown (Machine)
3 ro 10
3 sets
10 reps
Rest 1min 30s
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Seated Row (Machine)
3 sets to 10
3 sets
10 reps
Rest 1min 30s
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Face Pull
2 to 15
2 sets
15 reps
Rest 1min 30s
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Hammer Curl (Dumbbell)
2 sets to 13
3 sets
12 reps
Rest 1min 30s
Preacher Curl (Barbell)
2 sets to 12
2 sets
12 reps
Rest 1min 30s
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Crunch (Machine)
2 sets to 15
2 sets
15 reps
Hack Squat (Machine)
3 sets to 8
3 sets
8 reps
Rest 2min 0s
Leg Extension (Machine)
2 sets to 12
2 sets
12 reps
Rest 1min 30s
Seated Leg Curl (Machine)
3 sets to 12
3 sets
12 reps
Rest 1min 30s
Lunge (Dumbbell)
2 sets to 12
2 sets
12 reps
Rest 1min 30s
Standing Calf Raise (Machine)
3 sets to 15
3 sets
15 reps
Rest 1min 30s
Cable Crunch
Sets to 15
2 sets
15 reps
Rest 1min 30s