# PPL maxing

## Push

Bench Press (Incline) · Fly · Shoulder Press · Lateral Raise · Dip (Triceps) · Triceps Extension (Standing, Overhead)

### Workout

- 4 × 8-12 Bench Press (Incline) - Dumbbell
- 4 × 8-12 Fly - Dumbbell
- 4 × 8-12 Shoulder Press - Dumbbell
- 4 × 8-12 Lateral Raise - Dumbbell
- 4 × 12-25 Dip (Triceps)
- 3 × 8-12 Triceps Extension (Standing, Overhead) - Dumbbell


## Pull

Pull-Up · Row (Single-Arm) · Chest-Supported Dumbbell Row · Chin-Up · Bicep Curl · Hammer Curl

### Workout

- 4 × 5-25 Pull-Up
- 3 × 8-12 Row (Single-Arm) - Dumbbell
- 3 × 10-12 Chest-Supported Dumbbell Row
- 3 × 5-25 Chin-Up
- 3 × 10-15 Bicep Curl - Dumbbell
- 3 × 10-15 Hammer Curl - Dumbbell


## Legs

Split Squat (Bulgarian) · Deadlift (Romanian) · Squat (Goblet) · Calf Raise · Leg Raise (Hanging, Straight) · Plank

### Workout

- 4 × 8-12 Split Squat (Bulgarian)
- 4 × 10-15 Deadlift (Romanian) - Dumbbell
- 3 × 2-15 Squat (Goblet) - Dumbbell
- 4 × 2-24 Calf Raise - Dumbbell
- 4 × 0-15 Leg Raise (Hanging, Straight)
- 3 × 60-90s Plank