P/P/L - New PPL OCT 2016

3x a week

Contributed by: AIG

Save Routine

Push

• Bench Press - Barbell
  3 sets × 5 reps, 40s rest
• Shoulder Press - Barbell
  3 sets × 5 reps, 45s rest
• Incline Bench Press - Barbell
  3 sets × 5 reps, 40s rest
• Lateral Raise - Dumbbell
  3 sets × 12 reps, 40s rest
• Pushdown - Cable
  3 sets × 12 reps, 40s rest
• Overhead Triceps Extension - Dumbbell
  4 sets × 12 reps, 40s rest
• Shrug - Dumbbell
  3 sets × 12 reps

Pull

• Bent-over Row - Barbell
  3 sets × 5 reps, 30s rest
• Rear Pulldown - Cable
  3 sets × 10 reps, 40s rest
• Face pulls - Cable
  3 sets × 12 reps, 30s rest
• Curl - Barbell
  4 sets × 12 reps, 30s rest
• Hammer Curl - Dumbbell
  3 sets × 12 reps, 30s rest

Legs

• 3x a week routine

• Squat - Barbell
  4 sets × 6 reps, 2m rest
• Leg Press - Sled
  3 sets × 10 reps, 1m rest
• Leg Extension - Lever
  3 sets × 12 reps, 1m rest
• Hamstring Curls - Lever
  3 sets × 12 reps, 1m rest
• Standing Calf Raise - Bodyweight/Weighted
  5 sets × 12 reps, 1m rest