Wrote a program for a friend, thought I would share.

Wrote a program for a friend, thought I would share.So a friend of mine wanted me to write a program that fits his college schedule. It is a beginner muscle building PPL program designed for Monday, Wednesday, Friday, and optionally Saturday. You should be able to do the whole workout with dumbbells, barbells, a cable machine, a squat rack, and an incline bench. Push 1. Bench Press (4 x 8-10) 2. Seated Dumbbell Overhead Press (4 x 8-10) 3. Gradual incline bench sequence (5 x 8-10) - Start with the incline bench at its second-highest setting (highest would be vertical for the Seated OHP), and do your set. Then drop it another level and do a set. You should finish with the bench one level above flat. Obviously this one depends on the incline bench you have available, so you may have to use a setting twice (or skip a setting) to get to 5 sets. 4. Lateral Dumbbell Raise (3 x 10-12) 5. Dumbbell Chest Flyes (3 x 10-12) Pull 1. Barbell Row (4 x 8-10) 2. Wide Grip Lat Pulldown (4 x 8-10) 3. T-bar Rows (4 x 8-10) 4. Reverse Grip Lat Pulldowns (3 x 8-10) 5. Single Arm Dumbbell Rows (3 x 10-12) Legs 1. Squats* (4 x 5) 2. Leg Press (3 x 8-10) 3. Leg Extensions (4 x 12-15) 4. Deadlifts* (4 x 5) 5. Leg Curls (4 x 12-15) *For those with back problems, Squats can be replaced with Front Squats, and Deadlifts can be replaced with Rack Pulls just below the knee. Arms (Optional) Superset 1 Barbell Curls (4 x 6-8) Skullcrushers (4 x 6-8) Superset 2 Incline Dumbbell Curls (3 x 8-10) Tricep Pulldowns (3 x 8-10) Superset 3 Preacher Curls (3 x 10-12) Overhead Dumbbell Extension (3 x 10-12) When I get home I will add links to video descriptions of each exercise. I am of course open to suggestions, feedback, and discussion. submitted by /u/Mr_Shav [link] [comments]

Read More about this post