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Spring Flex Pt II - PPL

Ashton_B

Apr 5th 2023

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Spring Flex Pt II - PPL

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6 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A shifted approach to PPL routine with more supersets

Chest/Back I 6 exercises, 0 min

		5x3 reps	rest: 90s
	T Bar Row	5x3 reps	rest: 90s
	Barbell Bench Press	4x6 reps	rest: 90s
	Machine Lat Pulldown	4x6 reps	rest: 60s
	Machine Fly	4x8 reps	rest: 60s
	Cable Seated Row	4x8 reps	rest: 60s

Arms & Shoulders I 11 exercises, 0 min

	Dumbbell Seated Shoulder Press	5x6 reps	rest: 90s
		4x6 reps	rest: 0s
	Barbell Bicep Drag Curl	4x6 reps	rest: 90s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 0s
	Dumbbell Concentration Curl	3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x6 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s
	Cable Rope Hammer Curl	3x6 reps	rest: 0s
	Cable Rope Hammer Curl	3x20 reps	rest: 60s

Legs I 8 exercises, 0 min

	Machine Hip Adduction	3x8 reps	rest: 15s
	Machine Hip Abduction	3x8 reps	rest: 15s
		8x3 reps	rest: 120s
	Machine Leg Press	6x8 reps	rest: 60s
		4x10 reps	rest: 60s
	Machine Seated Leg Curl	4x10 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 60s
	Machine Calf Raise	2x15 reps	rest: 60s

Chest/Back II 8 exercises, 0 min

		5x8 reps	rest: 60s
	Machine Iso Lateral High Row	5x8 reps	rest: 60s
	Machine Inner Chest Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 0s
	Pull-Up	3x4 reps	rest: 60s
	Cable Cross-Over	3x12 reps	rest: 60s
	Cable Reverse Fly	3x12 reps	rest: 60s

Arms & Shoulders II 12 exercises, 0 min

	Dumbbell Seated Shoulder Press	5x6 reps	rest: 60s
		4x6 reps	rest: 0s
	Barbell Bicep Drag Curl	4x6 reps	rest: 90s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Dumbbell Tricep Kickback	3x10 reps	rest: 0s
	Dumbbell Concentration Curl	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x6 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	3x20 reps	rest: 90s
	Cable Rope Hammer Curl	3x6 reps	rest: 0s
	Cable Rope Hammer Curl	3x20 reps	rest: 90s
	Machine Seated Tricep Dip	3x8 reps	rest: 60s

Legs II 15 exercises, 0 min

	Hack Squat	5x8 reps	rest: 60s
	Hack Calf Raise	5x8 reps	rest: 60s
	Machine Single-Leg Press	5x10 reps	rest: 60s
	Calf Press On Leg Press	5x10 reps	rest: 60s
	Dumbbell Walking Lunge	3x10 reps	rest: 60s
		3x8 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Hip Adduction	3x10 reps	rest: 15s
	Machine Hip Abduction	3x10 reps	rest: 15s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s

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