Fitness
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Vlada

Workouts

Start WorkoutStart
PPL (Push/Pull/Legs)3x per week

Push Day

5 exercises23 total sets
1

Machine Incline Bench Press

5 sets8-12

Controlled eccentric, full stretch at bottom

2

Flys (Machine or Dumbbell Flat)

5 sets10-15

Deep stretch, squeeze at top

3

Skull Crushers

4 sets10-12

EZ bar, lower behind head for long-head stretch

4

Cable Triceps Pushdowns

4 sets12-15

Rope attachment, spread at bottom

5

Dumbbell Lateral Raises

5 sets12-15

Slight lean, controlled tempo

Hypertrophy focus — controlled reps, full ROM, relatively light weights. Lateral raises on Push + Legs for extra side delt volume. Considering adding a second Push + Pull day for 5-day PPLPP rotation.