# PPL

## Push

Wall Handstand Hold · Dip (Parallel Bar) · Push-Up · Pike Press

### Workout

- 3 × 10s Wall Handstand Hold
- 3 × 10 Dip (Parallel Bar)
- 3 × 10 Push-Up
- 3 × 10 Pike Press - Suspension
- 3 × 10+ Lateral Raise (Lying) - Dumbbell
- 3 × 10 Bicep Curl - Barbell


## Pull

Australian pull-ups · Scapular Pull-Up · Pull-Up · Face Pull · Ring Tricep Extension

### Workout

- 3 × 10 Australian pull-ups
- 2 × 10 Scapular Pull-Up
- 3 × 10 Pull-Up
- 3 × 10 Face Pull - Cable
- 3 × 10 Ring Tricep Extension - Rings


## Legs

Squat · Lunge · Back Extension

### Workout

- 1 × 0 Squat - Dumbbell
- 1 × 0 Lunge - Dumbbell
- 1 × 0 Back Extension