PPL Workout Plan

Tags:: #Atheletisism #workout

This workout is divided into two parts -

Pull 1 -

• 1x5 Dead-lifts 【80% ORM】【Perform 4 warm up sets】
• 3x8-10 Chest Supported Row
• 2-3x10-12 DB Pullovers
• 3x8-10 High Pull
• 3xF Bicep Chin Curls*
• 3x10-12 Overhead Tricep Extension*
• 3x15-20 Angel and Devils

Push 1 -

• 4x4-6 Barbell Bench Press 【Leave 1-2 reps in the tank】
• 3x10-12 High-to-Low Crossover
• 4x8-10 DB Shoulder Press
• 3x12-15 1½ Side Laterals
• 3x10-12 Lying Triceps Extensions*
• 3x10-12 DB Waiter's Curls*
• 3x15-20 Rotator Cuff External Rotation

Pull 2 -

• 3x5 Snatch Grip Dead-lift 【Using weight you can do for 8 reps】
• 3x6-8 Weight Pull-ups【Alternate with dead-lifts if grip is compromised here】
• 3x10-12 Each Arm DB Gorilla Rows
• 2-3x12-15 Straight Arm Push downs
• 3x6-8 Barbell Curls*
• 3x10-12 Tricep Push downs*
• 3x15-20 Face Pulls

Push 2 -

• 4x4-6 Barbell OHP 【Leave 1-2 reps in the tank】
• 3x8-10 DB Underhand Bench Press
• 3x8-10 Each Arm Abduction Row
• 3x10-12 DB Floor Fly
• 3x6-8 Close Grip Bench Press*
• 3x10-12 DB Curl of Choice*
• 3xF Push up Plus

Super set with other marked exercise

Legs -

• 4 x 4-6 - Squats (Leave 1-2 in the tank)
• 3 x 8-10 - Barbell Hip Thrust
• 2-3 x 10-12 - DB/BB Alt. Reverse Lunges (each leg)
• Single Leg RDL - 2-3 x 10-12 each leg rotate with Slick Floor Bridge Curls - 2-3 x F
• Standing DB Calf Raises rotate with Seated DB Calf Raises - 3 x 15-20 each

Abs and Neck -

• 3 x 20 Neck
• 3 x 15 Side Plank Ridge Twist
• 3 x 12 Sliding Ab Tucks