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2k14 PPL Routine

This document outlines a muscle split workout routine consisting of push, pull, legs, and arms days. The push day focuses on chest, triceps, and shoulders with exercises like decline pushups, dips, and handstand pushups. The pull day targets the back and biceps with wide, regular, and close pull-ups. The legs day works the quads, calves, and finishes with a squat burnout. The arms day does a superset of pushups and curls followed by chin-ups and other compound exercises.

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Yago Gimeno
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4K views8 pages

2k14 PPL Routine

This document outlines a muscle split workout routine consisting of push, pull, legs, and arms days. The push day focuses on chest, triceps, and shoulders with exercises like decline pushups, dips, and handstand pushups. The pull day targets the back and biceps with wide, regular, and close pull-ups. The legs day works the quads, calves, and finishes with a squat burnout. The arms day does a superset of pushups and curls followed by chin-ups and other compound exercises.

Uploaded by

Yago Gimeno
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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- 2k14 Workout routine -

MUSCLE SPLIT WORKOUT

Push / Pull / Legs / Arms / Moves

By Raizo
21/04/2014
- PUSH WORKOUT -
 Chest/Triceps Workout:

1 - CTTS Decline Wide Pushups - 3x40'' | 75''



2 - CTTS Diamond Pushups - 3x40'' | 75''

3 - Parallel Dips - 3x10 | 90'' | 15kg

4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' |
15kg

5 - 12 Down - Spartan Pushups - 30'' | 15kg

 Shoulder Workout:

1 - Hindu Pushups - 3x40'' | 75''



2 - Elevated Pike Pushups - 3x10 | 75''

3 - 7 Down - Handstand Pushups - 45''

 Burnout:

1 - Max Regular Pushups - 90''



2 - Max Handstand Hold

- PULL WORKOUT -
 Back Workout:

1 - Wide Pull-ups - 10/8/6 | 90''| 12/16/20kg



2 - Regular Pull-ups - 10/8/6 | 90''| 12/16/20kg

3 - Close Chin-ups - 10/8/6 | 90''| 12/16/20kg

4 - Burnout - Regular Pull-ups - Max Reps | 90''

 Biceps Workout:

1 - TRX Curls - 3x10 | 75''



2 - RB Curls - 3x15 | 30''

1 - Head-bangers - 3x10 | 75''

 Burnout:

1 - Max Wide Pull-up Hold 10''



2 - Max Regular Pull-up Hold 10''

3 - Max Close Chin-up Hold

- LEGS WORKOUT -
 Quads Workout:

1 - Regular Squats - 3x15 | 60''| 20kg



2 - Jumping Squats - 3x15 | 75''| 20kg

3 - Pistol Squats - 3x6e | 75''| 12/16/20kg

4 - 5 Down - Pistol Squats - 30''

5 - Squat Hold 3xMax | 75''| 20kg

 Calves Workout:

1 - Single Leg Calf Raises - 2x12e | 45''



1 - Calf Jumps - 2x15 | 60'' | 20kg

 Burnout:

1 - Max Regular Squats 30''



2 - Max Jumping Lunges

- ARMS WORKOUT -
 Arms Workout:

1 - Superset - [Military Pushups | TRX Curls] - 5x15e | 60''



2 - Chin-ups - 3x12 | 60''

3 - Assisted 1 Arm Pull-up - 3x5e | 60''

4 - Head-Bangers - 3x15 | 30''

5 - Dips 5x15 | 75''

6 - Diamond Pushups - 5x20 | 75''

7 - Triceps Extensions 5x15 | 75''

- PUSH WORKOUT -
DD/MM/YYYY

 Chest/Triceps Workout:

1 - CTTS Decline Wide Pushups - 3x40'' | 75''



2 - CTTS Diamond Pushups - 3x40'' | 75''

3 - Parallel Dips - 3x10 | 90'' | 15kg

4 - Dropset - [Military | Regular | Incline] - 3x10e | 75'' |
15kg

5 - 12 Down - Spartan Pushups - 30'' | 15kg

 Shoulder Workout:

1 - Hindu Pushups - 3x40'' | 75''



2 - Elevated Pike Pushups - 3x10 | 75''

3 - 7 Down - Handstand Pushups - 45''

 Burnout:

1 - Max Regular Pushups - 90''



2 - Max Handstand Hold

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