PPL Final Draft

[Deleted member 19101]

8 rep 3 sets balance
4 rep 3 set strength
12 rep 3 set hypertrophy

Push

Dumbbell Bench
Incline Db
Arnold press
Lateral raise
Dips
Overhead raise
Skull crushers

Pull

Pull ups
Chin ups
Lat pull-down
Chest supported row
Row machine
Db curl
Machine curl

Legs

Romanian deadlift
Squat
Leg press
Lunges
Leg extension
Seated ham curl
Calf raises on leg press machine

Sunday is rest / cardio

Used Pinterest as inspiration. Feedback is appreciated

 

[GazerGazer]

8 rep 3 sets balance
4 rep 3 set strength
12 rep 3 set hypertrophy

what does this mean?

 

[Deleted member 19101]

what does this mean?

The rep range depending on what I want to focus on

 

[GazerGazer]

The rep range depending on what I want to focus on

you should focus on hypertrophy as that's what makes you look good, pretty sure rep range for hypertrophy is 8-12 too