Silver Era PPL

Program made for intermediate/advanced lifters. You should stick to a full body routine if you're still in the novice zone.
This program is designed to focus on my personal weakpoint so feel free to adjust however you want.

This is a 10day split, so make sure to follow this split: 

• Push 
• Pull
• Rest
• Legs
• Rest
• Push
...

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dip (Weighted)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

JM Press (Smith Machine)

Tricep Pushdown (Cable)

Push2 

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Chin-Up (Bodyweight)

Pull2

Front Squat (Barbell)

Squat (Barbell)

Lying Leg Curl

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Legs

Rack Pull (Barbell)

Romanian Deadlift (Barbell)

Shrug (Barbell)

Seated Hamstring Curl

Reverse Nordic Curl

Squat (Smith Machine)

Legs2

Flat Chest Press

High Incline Press

Chest Press (Machine)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Push 

Chin-Up (Weighted)

Lat Pulldown (Single Arm)

High Row

Behind-the-Neck Lat Pulldown

Reverse Bicep Curl (EZ Bar)

Pull

0 reviews for Silver Era PPL