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  • PPL 2020

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    Pecklesteiner
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    The document outlines a full body workout split into chest, shoulders, triceps, back, biceps, and legs sections. It details exercises, sets, reps, and RPE ranges for each body part. Most exercises are performed for 3 sets with the first 2 sets done in the RPE 8-9 range and the last set taken to failure. Total sets and sets to failure are tracked for chest, shoulders, and triceps. Similar structures are outlined for back, biceps, and leg exercises.

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    workout program

    Original Title

    ppl 2020

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    The document outlines a full body workout split into chest, shoulders, triceps, back, biceps, and legs sections. It details exercises, sets, reps, and RPE ranges for each body part. Most exercises are performed for 3 sets with the first 2 sets done in the RPE 8-9 range and the last set taken to failure. Total sets and sets to failure are tracked for chest, shoulders, and triceps. Similar structures are outlined for back, biceps, and leg exercises.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views1 page

    PPL 2020

    Uploaded by

    Pecklesteiner
    The document outlines a full body workout split into chest, shoulders, triceps, back, biceps, and legs sections. It details exercises, sets, reps, and RPE ranges for each body part. Most exercises are performed for 3 sets with the first 2 sets done in the RPE 8-9 range and the last set taken to failure. Total sets and sets to failure are tracked for chest, shoulders, and triceps. Similar structures are outlined for back, biceps, and leg exercises.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    3x6-8 bench (1st 2 sets rpe8-9, last set to failure)

    3x8-12 incline bench (1st 2 sets rpe8-9, last set to failure)


    2x12-15 incline dumbbell bench (1st set rpe8-9, 2nd set rpe8 followed by myo-reps
    to technical failure)
    2x12-15 cable fly (rpe8-9)
    3x6-8 OHP (1st 2 sets rpe8-9, last set to failure)
    3x15-20 lateral raise (1st 2 sets rpe8-9, last set to failure)
    3x12-15 triceps pushdown (1st 2 sets rpe8-9, last set to failure)
    3x8-12 overhead triceps extension (1st 2 sets rpe8-9, last set to failure)
    chest shoulders triceps
    total sets (direct): 10 6 6
    total sets to failure: 3 2 2

    3x6 deadlifts (warm up, ramp RPE 7-8-9) or 3x6-8 barbell rows (1st 2 sets rpe8-9,
    last set to failure)

    3x8-12 hammer curls (1st set rpe 8-9, 2nd set to failure)
    3x8-12 supinated dumbbell or barbell curls (1st set rpe8-9, 2nd set rpe8 followed
    by myo-reps to technical failure)

    lower back upper back bicep


    total sets (direct):
    total sets to failure:

    3x6 low bar squat (warm up, ramp RPE 7-8-9) or 3x10 banded/chained SSB squat (warm
    up, ramp RPE 7-8-9)
    3x12-15 leg press (1st 2 sets rpe8-9, last set rpe8 followed by myo-reps to
    technical failure)
    3x8-12 (each side)

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