Workout Routine

Free

min ppl split

by Momakh

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Gidder ikke å skrive mye så kort oppsummert er dette tatt fra en ppl split som jeg har modifisert, med noe hjelp fra PT, til å passe mine mål:

  • hver muskelgruppe 2 ganger i uka
  • litt cardio

Dag: 1 - Push/Pull

2 - Legs/Core

3 - Rolig Cardio (rolig jogg/hoppetau)

4 - Rest

5 - Push/Pull

6 - Legs/Core

7 - Rolig Cardio

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Push/Pull

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

bench press

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

tricep pushdown

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

lat pulldown

4×8

Seated Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

Seated Low Row

4×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

seated shoulder press

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

hammer curl

4×8

Legs/Core

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

leg press

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

romanian deadlift

4×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

calf raise

4×8

Machine Seated Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

Machine Seated Crunch

3×8

hanging leg raises

Set
Reps
Rest time
1
10
150 sec
2
10
150 sec
3
10
150 sec
4
10
150 sec

hanging leg raises

4×10

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec

plank

4×30 s