Workout Routine

Free

PPLPP

by danielm

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Back pull

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

Machine Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

Chest Push

Machine Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

4

–

–

5

0 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

4

–

–

5

0 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec

Single Arm Cable Crusher

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

0 sec

2

–

–

5

0 sec

3

–

–

5

0 sec