Pull 1 (PPL Split)

Moderate Duration 23 minutes

Target Areas: Arms, Back

Equipment: Barbell, Stability Ball, Dumbbells, Strength Machine

Added By Marcos Rodriguez

Exercises

Set 1: 1 round

Rest

1 minute

Weights: Light

Barbell Deadlifts

5 reps

Rest

30 seconds

Set 2: 1 round

Weights: Light

Barbell Deadlifts

5 reps

Rest

30 seconds

Set 3: 1 round

Weights: Light

Barbell Deadlifts

5 reps

Rest

30 seconds

Set 4: 1 round

Weights: Light

Barbell Deadlifts

5 reps

Rest

30 seconds

Set 5: 1 round

Weights: Heavy

Barbell Deadlifts

3 reps

Rest

30 seconds

Set 6: 1 round

Weights: Moderate

Barbell Reverse Grip Rows

10 reps

Rest

1 minute

Set 7: 1 round

Weights: Moderate

Barbell Reverse Grip Rows

10 reps

Rest

1 minute

Set 8: 1 round

Weights: Moderate

Barbell Reverse Grip Rows

10 reps

Rest

1 minute

Set 9: 1 round

Weights: Moderate

Pullovers on Ball

10 reps

Rest

45 seconds

Set 10: 1 round

Weights: Moderate

Pullovers on Ball

10 reps

Rest

45 seconds

Set 11: 1 round

Weights: Moderate

Pullovers on Ball

10 reps

Rest

45 seconds

Set 12: 1 round

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbbell High Pulls

12 reps

Rest

1 minute

Set 13: 1 round

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbbell High Pulls

12 reps

Rest

1 minute

Set 14: 1 round

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbbell High Pulls

12 reps

Rest

1 minute

Set 15: 1 round

Weights: Heavy

Bicep Curls

12 reps

Resistance: Moderate
❤️ Moderate (Zone 2)

Overhead Tricep Extensions

10 reps

Rest

1 min 30 secs

Set 16: 1 round

Weights: Heavy

Bicep Curls

12 reps

Resistance: Moderate
❤️ Moderate (Zone 2)

Overhead Tricep Extensions

10 reps

Rest

1 min 30 secs

Set 17: 1 round

Weights: Heavy

Bicep Curls

12 reps

Resistance: Moderate
❤️ Moderate (Zone 2)

Overhead Tricep Extensions

10 reps

Rest

30 seconds

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