workout

ppl.txt

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+Push
+1. Comp Bench press | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
+2. Weighted dips | ~3 sets
+3. Military press | ~3 sets
+4. Lateral raises | ~3 sets
+5. Tricep extension | ~3 sets
+
+Pull
+
+Comp deadlift | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
+Weighted pull-ups | ~3 sets
+Wide grip machine rows | ~2 sets
+Close grip machine rows | ~2 sets
+Bicep curls (EZ bar || dumbbels) | ~3 sets
+
+Leg
+
+ Squats | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
+ (Front squats || Zercher squats (optional | max 2 sets))
+ Hamstring curl | ~3 sets
+ Leg extension | ~3 sets
+ Calf raises | ~3 sets