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Advanced PPL Workout Routine

The document provides a workout routine split into push, pull, and leg training days. For push training, it lists chest, shoulder, and triceps exercises including bench press, dips, military press, and triceps extensions. For pull training, it lists back, biceps, and trap exercises such as chin-ups, rows, curls, and shrugs. For leg training, it lists lower body and core exercises like squats, deadlifts, leg extensions, and calf raises.

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kaja
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61 views2 pages

Advanced PPL Workout Routine

The document provides a workout routine split into push, pull, and leg training days. For push training, it lists chest, shoulder, and triceps exercises including bench press, dips, military press, and triceps extensions. For pull training, it lists back, biceps, and trap exercises such as chin-ups, rows, curls, and shrugs. For leg training, it lists lower body and core exercises like squats, deadlifts, leg extensions, and calf raises.

Uploaded by

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

PUSH TRENING:

Prsa

1. Bench press
2. Incline bench press
3. Dips
4. Chest flys

Ramena

1. Military press
2. Lateral flys
3. Barbel high row

Triceps

1. Scull croucher
2. (Dumbell/Barbel/Konop) overhead extention
3. Triceps pushdown
4. Bench dips

PULL TRENING:
Leda

1. Zgibovi
2. Chin-ups
3. T-bar row
4. Barbel row
5. Veslanje
6. Rack pull + Barbel shrugs

Biceps

1. Barbel curl
2. Concentracion curls
3. Hammer curls

LEG TRENING:
Noge

1. Squat
2. Deadlift
3. Lounges ili Leg extention
4. Hamstrigs extention
5. Calf reises

Trbusni

1. Leg raises
2. Crounch
3. Obliques

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