PPL Customized – Burhan

Workout

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

3-4 Sets

10-12 Reps

60-90 Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

3-4 Sets

10-12 Reps

60-90 Rest

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

3 Sets

12-15 Reps

60-90 Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3-4 Sets

10-12 Reps

60-90 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12-15 Reps

60-90 Rest

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Alternating Dumbbell Front Raise

3 Sets

12-15 Reps

60-90 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

10-12 Reps

60-90 Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

10-12 Reps

60-90 Rest

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