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PPL Advanced

The document outlines a comprehensive workout plan divided into Push, Pull, and Legs routines, with specific warm-up and working sets for each exercise. Each section includes details on drop sets and supersets to enhance muscle engagement. The plan is structured for two cycles of Push, Pull, and Legs workouts, ensuring a balanced approach to strength training.

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Baha Houranii
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5 views6 pages

PPL Advanced

The document outlines a comprehensive workout plan divided into Push, Pull, and Legs routines, with specific warm-up and working sets for each exercise. Each section includes details on drop sets and supersets to enhance muscle engagement. The plan is structured for two cycles of Push, Pull, and Legs workouts, ensuring a balanced approach to strength training.

Uploaded by

Baha Houranii
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PUSH 1

Warm up:
Shoulders Warm up

Incline Dumbell Bench Press


2 Warm up sets
3 Working sets + 1 drop set last set

Seated Dumbbell Lateral Raises


4 Working sets + 2 drop sets each set

Flat Machine Chest Press


4 Working sets

Shoulder Machine Press


4 Working sets + 1 drop set last set

Chest Fly Ladders


3 Working sets

Overhead Extension + Rope Pushdown


4 Working Supersets

Cable Lateral Raises


4 Working sets + 1 drop set each set
PULL 1
Warm up:
Shoulders Warm up

Lat Pulldown
2 Warm up sets
4 Working sets + 3 drop sets last set

Close Seated Low Rows


4 Working sets + 1 drop set last set

Seated High Wide Rows


4 Working sets + 1 drop set last set

1 Arm Lat Pull In


4 Working sets

EZ Cable Curls + EZ Cable Supinated Curls


4 Supersets with dropsets each one

Dumbbell Seated Rear Delt Fly


4 Working sets + 1 drop set each set

Back Extension
3 Working sets till failure
LEGS 1
Warm up - 2 sets each:
Leg Extension Hamstring Curls Calves

Sissy Squats
1 Warm up set
3 Working sets + 1 drop set last set

Hack Squats
3 Working sets + 1 drop set last set

Bulgarian Split Squat


3 Working sets

Romanian Deadlift
3 Working sets

Legs Extension
4 Working sets + 2 drop sets last set

Hamstring Curls
4 Working sets + 2 drop sets last set

Calf Raises
4 Working sets + 3 drop sets each set
PUSH 2
Warm up:
Shoulders Warm up

Bar Flat Bench Press


2 Warm up sets
3 Working sets

Seated Dumbbell Shoulder Press


1 Warm up set
3 Working Sets

Dumbbell Incline Chest Press


3 Working sets

Seated Dumbbell Lateral Raises


4 Working sets + 2 drop sets each set

Crossovers + Bent Over Fly


3 Working Supersets

Triceps Pushdown + Supinated Pushdown


4 Working Supersets

Machine Lateral Raises


3 Working sets + 1 drop set last set
PULL 2
Warm up:
Shoulders Warm up

Lat Pulldown
2 Warm up sets
4 Working sets + 3 drop sets last set

T-Bar Row
4 Working sets + 1 drop set last set

Machine Low Row


4 Working sets + 1 drop set last set

1 Arm Lat Pull In


4 Working sets

Bayesian Curls
3 Working sets

Leaning Dumbbell Rear Delts


4 Working sets + 1 drop set each set

Bicep Curl Machine


3 Working sets + 1 drop set each set

Back Extension
3 Working sets till failure
LEGS 2
Warm up - 2 sets each:
Leg Extension Hamstring Curls Calves

Hamstring Curls
4 Working sets + 1 drop set each set

Hack Squats
1 Warm up set
3 Working sets + 1 drop set last set

Leg Press
3 Working sets

Bulgarian Split Squat


3 Working sets

Romanian Deadlift
3 Working sets

Legs Extension
4 Working sets + 2 drop sets last set

Calf Raises
4 Working sets + 3 drop sets each set

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