6 Day PPL

Created by

Unknown

Routines in this Program

1-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Wide Pullup ( Tuck L ) · Archer Bodyweight Row · Pelican Curl · Rear Delt Fly · Ring Rollout

2-Legs 1

Calf Release · Calf Stretch · Knee To Wall · Hip Flexor Marching · Squat · Deadlift · Front And Side Leg Swings · Step-Up · Hamstring Curl · Quad Extension · Wall Squat · Calf Raise (Donkey) · Bent Calf Raises

3-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dip (elbows In) · Archer Pushup (alternating) · Chest Fly · Tricep Dip · Tricep Extension · Diamond Pushup (8-15! Down Series)

4-Pull

Shoulder Dislocate · Chest Wall Stretch · Hang (Arch) · Hollow Body Hold · Wrist Flexibility Stretch · Archer Chinup · Face Pull · Bodyweight Bicep Curl · Two Arm Hang · Row (Tuck Front Lever) · Tuck Fl Row

5-Legs 2

Calf Release · Calf Stretch · Knee To Wall · Hip Flexor Marching · Squat · Deadlift · Front And Side Leg Swings · Quad Extension · Hamstring Curl · Glute Bridge · Calf Raise (Donkey)

6-Push

Shoulder Dislocate · Chest Wall Stretch · Scapular Shrug · Hollow Body Hold · Wrist Flexibility Stretch · Ring Dips ( Bulgarian ) · Shoulder Pushup ( Elevated ) · Ring Pushup ( Bulgarian ) · Shoulder Tap · Tricep Dip