Training program (PPL)
PPL
push (1)
Pec (upper chest focused)
Incline cable
Incline press
Incline dumbbell
Pec deck
Delts :
Lateral raises cable
Lateral raises dumbbell
Triceps :
skull crushers
rope triceps pushdown
Pull : upper back focus
Lats pull down
Wide grip cable row
Rowing ( upper back focused)
Biceps :
long head focused)
Incline dumbbell curl
Cabl curl
Hummer curl
Rear delt :
Rope face pull
Legs (quads focused)
Squat
Bulgarien squat
Leg extension
+Calves
Push (2) middle chest focused
Bench press
Pec deck fly
Middle cable pec
+ lower chest exercice
Delts :
Lateral raises with dumbbells
Triceps :
skull crushers
rope triceps pushdown
Pull (2)
Back (lats focused )
Single arm pull down
Cable pull over
Reverse grip lats pull down
Biceps (short head focused)
Machine curl biceps
cable biceps curl
Incline dumbbell curl
Rear delt :
Rear delt press
rope face pull
Legs (humstring focused)
Leg curl
Rdl
Standing leg curl press
+calves
Credit :
WeightTraining.guidehttps://weighttraining.guideWeight Training Guide
Nutritioneeringhttps://www.bodybuildingmealplan.comNutritioneering
Skimblehttps://www.skimble.comSkimble
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