Your Gym Workout
Out of context: Reply #321
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Going to resume my 6-day PPL routine when the gyms open up again.
On second thought maybe I should re-think this. Volume's a bit much.
Monday (Push 1 + Cardio)
• Barbell flat bench press (4x4-6)
• Barbell incline bench press (4x4-6)
• High-to-low cable crossovers (3x8-12)
• Low-to-high cable crossovers (3x8-12)
• Overhead barbell press (4x4-6)
• Triceps kickbacks (3x8-12)
• Triceps extensions w/ rope attachment (3x8-12)• Stationary bike HIIT cardio (15 min)
Tuesday (Pull 1)
• Deadlifts (4x4-6)
• Seated rows (3x8-12)
• Lat pulldowns (3x8-12)
• Face pulls (3x12-15)
• Dumbbell preacher curls (3x8-12)
• Hammer curls (3x8-12)
• Waiter curls (3x8-12)• Stationary bike HIIT cardio (15 min)
Wednesday (Legs 1 + Abs)
• Barbell back squat (4x4-6)
• Romanian deadlifts (3x8-12)
• Leg press (3x8-12)
• Seated calf raises (3x8-12)
• Cable crunches (3x8-12)
• Incline side crunch (3x8-12)
• Hanging knee raises (3x8-12)Thursday (Push 2 + Cardio)
• Incline dumbbell bench press (3x8-12)
• Flat dumbbell bench press (3x8-12)
• Seated dumbbell overhead press (3x8-12)
• Dumbbell lateral raises (3x8-12)
• Barbell skullcrushers (3x8-12)
• Cable crossovers (3x8-12)
• Cable triceps extensions (3x8-12)• Stationary bike HIIT cardio (15 min)
Friday (Pull 2 + Cardio)
• Bent-over/Pendlay rows (4x4-6)
• Seated rows (3x8-12)
• Face pulls (3x12-15)
• Bent-over one-arm rows (3x8-12)
• Hammer curls (3x8-12)
• Incline curls (3x8-12)• Stationary bike HIIT cardio (15 min)
Saturday (Legs 2 + Abs)
• Barbell front squat (3x8-12)
• Leg press (3x8-12)
• Lying leg curls (3x8-12)
• Leg extensions (3x8-12)
• Standing calf raises (3x8-12)
• Cable crunches (3x8-12)
• Incline side crunch (3x8-12)
• Hanging knee raises (3x8-12)