From 3aed4ce002706bb63f55338bff0b2719dc3c28b7 Mon Sep 17 00:00:00 2001
From: szabomarton <szabomarton@gszi.edu.hu>
Date: Thu, 17 Oct 2024 11:07:09 +0200
Subject: [PATCH] workout

---
 ppl.txt | 22 ++++++++++++++++++++++
 1 file changed, 22 insertions(+)
 create mode 100644 ppl.txt

diff --git a/ppl.txt b/ppl.txt
new file mode 100644
index 0000000..82575b3
--- /dev/null
+++ b/ppl.txt
@@ -0,0 +1,22 @@
+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
\ No newline at end of file