Let's be real, you're probably not a beginner if you've started using a PPL split. You're likely at least months into training where you care about it enough to look up some things and try and get better at whatever it is you're wanting to accomplish. If you're not, that's alright too, there's no doubt you'll still be able to follow along to this workout. It's a no nonsense workout with exercises that aren't too complex so it's suitable for anyone who's trying out the PPL split.
PPL stands for push, pull and legs and is usually done six times a week, with one day of rest. You could use it three times a week instead of six, but to build muscles quicker six times is usually used. On push days, the muscles we train are the ones we use to push things. The muscles in this category are shoulders, chest and triceps.
Get your ass in the (home)gym and let's pump some iron.
Difficulty
Beginner Experienced Advanced
WARMING UP
Now with any good workout you're gonna wanna start it off with a warming up. It's safer because your muscles get warmed up and it reduces chance on injuries. Warming ups might not be your thing and you might skip it like you skip cardio (I see you), but doing only one bit of a bigger thing isn't the way to go.
For this workout's warming up we'll keep it in the theme of the day. But instead of pushing with our upper body, it'll be lower body with a nice ride on a stationary bike. This is however a recommendation, you could switch it out for your normal warming up just as well.
WORKOUT
1. We'll start it off with an absolute classic. Chest press it is today with a barbell and optionally plates, depending on how far you're into your training. If the bar is unachievable for you because you just started out, switch the barbell to dumbbells and you're good to go.
Material: Barbell or dumbells
Chest, shoulders
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
2. Now that we've got that outta our way, let's move on to the Overhead Press using dumbells. You can switch it out for a barbell if you're feeling frisky but the point of this is to build your shoulders and not break your spirit, so dumbells are just fine.
Material: Dumbbell or barbell
Shoulders, triceps, traps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
3. We all know lateral raises. Swing those dumbbells nice and steady and you'll see your shoulders grow in the blink of an eye.
Material: Dumbbell
Shoulders
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
4. Another classic, though less classic than the ones before, is the Overhead Tricep Extension. It's up to you if you're going in with two hands on the dumbbell or if you're doing a one handed extension. If you've done this shit for a long time and you've reached the 20 kg/45 lbs mark, you could try to use a barbell instead, but do not attempt without proper knowledge, experience and ability to perform. This is the reason barbell is not mentioned in the material section. Don't prematurely do things you're not able to do just because you think you could maybe pull it off.
Material: Dumbbell
Triceps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
5. Number five isn't as much of a classic as the ones before, but it's gold in achieving strength. It's the tricep extension using a pulley. If you're not familiar with the pulley, it's the machine with cable and the removable handles. It's called pulley but don't worry, it's good for push day.
Keep your elbows locked on your side and pull the pulley down with two hands from one of the higher settings.
Material: Pulley
Triceps
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
6. For number six, we're doing Cable fly's. Set up the handles to be just above your shoulders, squeeze your shoulder blades, pull forward and stop when your hands are close to touching.
Material: Pulley
Chest
1 set, 15 reps 2-3 sets, 12 reps 3-4 sets, 8-10 reps What does this mean?
COOLING DOWN
Have a quick cooling down, even just five minutes could be enough.
And that's the end of today's workout. Check back soon to get new workouts -- or, if you can't wait, check our programs list for some free (or paid) workout programs to help you pass time.
APOLLO SPORTS SOCIETY
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