WEEK PLANNER :

Sun Mon Tue Wed Thu Fri Sat

Rest
WEEK
Push 01 Pull 01 Legs 01 Day Push 02 Pull 02 Legs 02
01
stretsh

Rest Rest
WEEK
Day Push 01 Pull 01 legs 01 Day Push 01 Pull 01
02
stretsh stretsh

Rest Rest
WEEK
legs 02 Day Push 02 Pull 02 Legs 02 Day Push 01
02
stretsh stretsh

Rest Rest
WEEK
Pull 01 Legs 01 Day Push 02 Pull 02 Legs 02 Day
03
stretsh stretsh

PPL WORKOUT :

worm up :

#### Push && Pull :

- Band Pull Apart `chest`
- Banded Dislocation
- wall slides
- External and Internal Rotations `rotatore curve`
- pushup to handcuffs

#### Legs :
- Hip Circles 1x10 each side
- Hip Extension Into Overhead Reach 1 x 12
PUSH 01 chest :
BARBELL PRESS incline || flat [2 sets of 5-8 reps] [1 set 10-12 reps]
ALERNATED DUMBBELL SHOULDER PRESS [3 sets of 10-12 reps]
CHEST FLY [3 sets of 10-12 reps]
TRICEPS EXTENSION [4 sets of 10-12 reps]
LATERAL RAISE [4 sets of 10-12 reps]
DIPS [4 sets of 10-12 reps]

PULL 01 :
PULL DOWN [WORM UPS] [2 sets of 10-12 reps] [3 sets of 10-12 reps] [1 DROP
SETS]
**BENT OVER BARBELL ROW [3 sets of 8-10 reps]
INCLIINE DUMBBELL CURLS [3 sets to failure]
PULL UPS shaining [3 sets to failure]
EZ BAR CURL [3 sets 8-10 reps]

LEGS 01 hamstring :
LUNGED SIDE LUNGE [3 sets of 10-12 reps]
RDL || DEADLIFT [3 sets of 10-12 reps || 6-8 deathlift]
HIP THRUST [3 sets of 10-12 reps]
SEATED CALF RAISE [6 sets of 10-12 reps]
HAMSTRING CURL [3 sets of 8-10 reps]

PUSH 02 :
CLOSE GRIP BENCH PRESS [3 sets of 8-10 reps]
STANDING BARBELL PRESS [3 sets of 10-12 reps]
MACHINE FLY [3 sets of 10-12 reps]
OVERHEAD TRICEPS EXTENSION [3 sets of 10-12 reps]
LATERAL RAISE [4 sets of 10-12 reps]
PUSHUPS incline || bench [3 sets of 8-10 reps]

PULL 02 :
PULL UPS worm

RACK PULLS [3 sets of 10-12 reps]

HAMMER CURLS [3 sets of 10-12 reps]

PULL DOWN || REVERSE GRIP ROWS [3 sets of 10-12 reps]

CABLE CURL [3 sets of 10-12 reps]

CABLE ROW [3 sets of 20 reps]

DUMBBELL CURL [3 sets of 10-12 reps]

LEGS 02 quads :
SQUAT front && back [3 wormup sets] [3 sets of 8-10 reps]
LEG PRESS [2 sets of 8-10 reps]
LEG EXTENSION [4 sets of 10-12 reps]
SEATED LED CURL || LEG CURL [3 sets of 10-12 reps]
STANDING CALF RAISE [3 sets to failure]
HIP ADDUCTION [4 sets of 10-12 reps]
DECLINE CRUNCHS [2 sets of 10-12 reps]
SISSY SQUAT && KNEE STEPS ...