PPL GZCL | LiftVault.com
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAAAB
1
PUSH PULL LEGS GZCL
Microcycle 1
2
Starting estimated maxes:Start:25. 7. 2016
3
Bench press92,5
4
Squat115
5
Deadlift145
6
Ohp62,5
7
Set 1Set 2Set 3Set 4
8
Pull AHS 1Arm Row60x870x680x680x6
9
NGLPD65x865x870x8
10
Cable CG Row45x1045x1045x1045x10
11
Facepulls10x12-157,5x12-157,5x12-157,5x12-15
12
Biceps12,5x1212,5x1012,5x10
13
T-Bar Row30x12-1535x12-1520x12-15
14
Biceps 1H Cable
15x1220x1020x8
15
Leg Raise3x10
16
YTWL2x10
17
Ab wheel3x12
18
19
Push ABench Press: 60,125x569,375x578,625x2x478,625x7(4+)
20
OHP40,625x1040,625x1040,625x10
21
DB Press22,5x1222,5x1222,5x10-15
22
Chest Fly7,5x157,5x137,5x10-157,5x10-15
Supersetted
23
Lateral Raise3,75x123,75x123,75x123,75x12
Supersetted
24
Triceps
25
Triceps
26
DB Pullover
27
28
Legs ASquat74,75x586,25x597,75x2x497,75x5(4+)
29
RDL/SLDL70x1070x1070x10
30
GHR/Pull Through
3x12
31
Leg Raise3x10
32
Ab wheel3x12
33
34
35
36
Pull BPull up5x6
37
Cable CG Row45x1045x1045x1045x10
38
NGLPD65x870x870x8
39
Rev DB fly5x125x125x125x12
40
Biceps curl10x1212,5x1012,5x10
41
Seal Row20x1520x1220x12
42
Biceps 1H Cable
15x1220x1020x8
43
Shrug DB25x3x10
ALL CORE WORK
44
YTWL2x10
ON THIS DAY
45
Ab wheel3x12
IS OPTIONAL
46
47
48
Push BOHP40,625x546,875x553,125x2x453,125x7(4+)
49
Bench Press60,125x1060,125x1060,125x10
50
Incline Press20x1220x1220x12
51
Chest Fly7,5x127,5x127,5x127,5x10
Supersetted
52
Lateral Raise3,75x123,75x123,75x123,75x10
Supersetted
53
Triceps3x12-15
54
Triceps3x12-15
55
Dips BW3x10
56
57
Legs BSDL94,25x5108,75x5123,25x2x4123,25x7(4+)
58
FSQ55x1055x1055x102x5x50
hipcircle
59
Lunge/GHR3x10-15
60
Leg Raise3x10
61
Ab wheel3x12
62
63
Plank3x30s
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...