Professional Documents
Culture Documents
Scientific PPL With Muktansh Chaudhary
Scientific PPL With Muktansh Chaudhary
THIS PUSH PULL LEGS WORKOUT WILL BE CONSISTING OF 3 DAYS AND A REST
FOLLOWED AFTER IT
DAY 1(PUSH)
(1)bb bench press(upper chest)(15x4)
(2)decline db press 'or' flat db press(mid and lower chest)(15x5)
(3)arnold press(front and lateral delts)(15x4)
(4)bb overhead press(front delts)(12x3)
superset:rear delt flies(rear delts)(12x3)
(5)overhand tricep pushdowns(12 x3)
(6)extensions(long head)(12 x3)
DAY 2(PULL)
(1)PULL UPS(4X4)
WARMUP:SCAPULAR PULL UPS(12X3)
(2)bent over bb row(16x3)
(3)bicep curls(6-8x3)
(4)hammer curls(6-8x3)
(5)pronated grip bb curls(16x4)
(6)barbell briefcase hold(12X3)
(7)back wrist curls(12X3)