My Push Pull Legs (PPL) Routine

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PPL Pull (Saturday & Wednesday)

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(S)Cable Lat Pullover 3x8-10 Weight= 110 -or- (W)Lat Pulldown 3x8-10 Weight= 130

(S)Incline Dumbbell Curls 3x8-10 Weight= 30x2 -or- (W)Extended Cable Curl 3x8-10 Weight= 23x2 & (S&W)Trap Bar Shrugs 3x5-10 Weight= 155

(S)Cable Row 3x8-10 Weight= 130 -or- (W)Bent-Over Row 3x8-10 Weight= 115

(S&W)Narrow Grip Cable Curl 3x8-10 Weight= 90

(S&W)One Arm Iso-Lateral Row 3x8-10 Weight= 115

(S)Reverse Peck Deck 3x8-15 Weight= 50 -or- (W)Low to High Face Pull 3x8-15 Weight= 60

(S&W)Sitting Hammer Curls 3x8-10 Weight= 32.5x2 & (S&W)One-Arm Dumbbell Row 3x8-10 Weight= 70

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PPL Push (Sunday & Thursday)

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(S&T)Egyptian Lateral Raise 3x8-15 Weight= 13

(S&T)Cable Crossover 3x8-10 Weight= 23x2

(S)Cable Tricep Kickbacks 3x8-10 Weight= 17 -or- (T)Over Head Tricep Extension 3x8-10 Weight= 120

(S)Sitting Dumbbell OHP 3x8-10 Weight= 42.5x2 -or- (T)OHP 3x5-10 Weight= 90

(S)Incline Dumbbell Press 3x8-10 Weight= 65x2 -or- (T)Dumbbell Press 3x8-10 Weight= 70x2

(S&T)Tricep Pushdown 3x5-10 Weight= 135

(S&T)Pushups 3x8RPE Weight= BW

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PPL Legs (Friday & Monday)

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(F)Squat 4x4-6 Weight= 315 -or (M)Trap Bar Deadlift 4x4-6 Weight= 405

(F)Romanian Deadlift 3x8-12 Weight= 135 -or (M)Dumbbell Split Squat 3x8-12 Weight= 30x2

(F&M)Farmer’s Walks 3x30 steps Weight= 315

(F&M)Standing Calf Raises 3x8-15 Weight= 180

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