Bu erda PPL mashqining namunasidir: dushanba: oyoqlar seshanba: tortish chorshanba: siljitish payshanba: oyoqlar juma: siljitish shanba: siljitish yakshanba: dam olish Bu erda har bir kun uchun namunaviy mashqlar, raqamlar x takrorlanishni ko'rsatadi: oyoqlar: Barbell Squat 3 x 6, oyoq press 3 x 8, Barbell Lunges 3 x 10 Pull: Barbell Row 3 x 6, Neutral Lat Pulldown 3 x 8, Barbell Curl 3 x 10 Push: Flat Barbell Bench Press 4 x 6, O'tirgan yelka bosing 3 x 10, Tik turgan Dumbell Lateral Raises 3 x 10
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