# PPL

## Pull

Deadlift (Romanian) · Row (Bent-Over) · Pull-Up · Cable Row (Seated) · Face Pull · Hammer Curl · Bicep Curl

### Workout

- 1 × 1-5 Deadlift (Romanian) - Barbell
- 3 × 4-5 Row (Bent-Over) - Barbell
- 3 × 3-12 Pull-Up
- 3 × 8-12 Cable Row (Seated) - Cable
- 5 × 15-20 Face Pull - Cable
- 3 × 8-12 Hammer Curl - Dumbbell
- 3 × 8-12 Bicep Curl - Dumbbell


## Push

Bench Press · Overhead Press · Dumbbell Press (Incline) · Triceps Pushdown · Lateral Raise · Triceps Extension (Standing, Overhead) · Lateral Raise

### Workout

- 3 × 8-12 Bench Press - Barbell
- 3 × 8-12 Overhead Press - Barbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-12 Triceps Pushdown - Cable
- 3 × 15-20 Lateral Raise - Dumbbell
- 3 × 8-12 Triceps Extension (Standing, Overhead) - Dumbbell
- 3 × 15-20 Lateral Raise - Dumbbell


## Legs

Back Squat · Deadlift (Romanian) · Split Squat (Bulgarian) · Leg Curl · Calf Raise

### Workout

- 3 × 4-5 Back Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 8-12 Leg Curl - Machine
- 5 × 8-12 Calf Raise - Dumbbell