3-Day PPL Workout Routine. Day 2- Pull Workout (Back & Biceps) দিন 2- টান ওয়ার্কআউট (ব্যাক এবং বাইসেপ) || 3-দিনের পুশ পুল লেগস ওয়ার্কআউট রুটিন Day 2- Pull Workout (Balik at Biceps) || 3-araw na Push Pull Legs Workout Routine اليوم الثاني: تمرين السحب (الظهر والعضلة ذات الرأسين) || روتين تمرين "دفع وسحب الساقين" لمدة 3 أيام दिन 2- पुल वर्कआउट (पीठ और बाइसेप्स) || 3-दिवसीय "पुश पुल लेग्स" वर्कआउट रूटीन Hari 2- Latihan Tarik (Punggung & Bisep) || Rutinitas Latihan Dorong Tarik Kaki 3 Hari Guyyaa 2ffaa: Sochii Harkisuu (Back & Biceps) || Guyyaa 3 Push Pull Legs Hojii Sochii qaamaa Dia 2- Treino de Puxadas (Costas e Bíceps) || Rotina de treino Push Pull Legs de 3 dias دن;2 - پل ورزش (بیک اینڈ بائسپس || 3 روزہ "پش پل ٹانگیں" ورزش کا معمول Watch Our Popular Workout Plans Here- https://www.youtube.com/@GymWorkoutTV
The 3-Day Push-Pull-Legs (PPL) workout routine is a popular split routine in the world of strength training and bodybuilding. It's designed to target different muscle groups on each day to ensure balanced muscle development.
0:00 Intro 0:08 Barbell Bent Over Row 0:42 Cable Reverse Grip Straight Back Seated High Row 1:17 Lever T-Bar Row 1:53 Barbell Curl 2:29 Dumbbell Incline Hammer Curl 3:05 Dumbbell Concentration Curl 3:47 Weighted Pull-Up
Follow 3-Day PPL “Push-Pull-Legs” Workout Routine: Monday – Day 1: Push - https://youtu.be/667Cezplr_4 Tuesday – Day Off Wednesday – Day 2: Pull - https://youtu.be/lv7sDa2l7Vg Thursday – Day Off Friday – Day 3: Legs - https://youtu.be/ilSKxWF_rl0 Saturday – Day Off Sunday – Day Off
1. Barbell Bent Over Row: This compound exercise targets the lats, middle back, and biceps. Start with your feet hip-width apart, knees slightly bent. Bend at your hips to lean forward while keeping your back straight. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Pull the barbell to your lower ribcage, squeezing your shoulder blades together as you lift. Lower the barbell back down with control.
2. Cable Reverse Grip Straight Back Seated High Row: This exercise primarily works the upper and middle back muscles. Sit down at a cable row machine with your legs extended and feet firmly planted. Grip the handle with a reverse (underhand) grip. Pull the handle towards your lower chest while keeping your back straight and shoulders back. Slowly release the weight back to the starting position.
3. Lever T-Bar Row: An excellent compound exercise that emphasizes the middle and lower back, creating thickness and strength. Load the T-bar row machine with the appropriate weight. Straddle the bar, bend at your hips to grasp the handles, and keep your back flat. Pull the handles towards your lower chest, squeezing your shoulder blades together at the top of the movement. Lower the handles back down under control.
