SCRUMBLE PPL

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

yeahbuddy dont follow this plan please because this is made specifically for me and another person so dont do it

Monday - Pull 1 7 exercises, 50 mins

Barbell Deadlift	1x5 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 60s
Cable Seated Row	3x12 reps • 60s	rest: 60s
Cable Rope Face Pull	5x20 reps • 60s	rest: 60s
Dumbbell Hammer Curl	4x12 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps • 60s	rest: 60s
Plank	4x8 reps • 60s	rest: 60s

Tuesday - Push 1 7 exercises, 47 mins

Barbell Bench Press	5x5 reps • 60s	rest: 60s
Barbell Military Press	3x12 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x12 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x12 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x20 reps • 60s	rest: 60s
	3x20 reps • 60s	rest: 60s

Wednesday - Legs 1 6 exercises, 50 mins

Thursday - Pull 2 7 exercises, 58 mins

Barbell Bent-Over Row	5x5 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 60s
Cable Seated Row	3x12 reps • 60s	rest: 60s
Cable Rope Face Pull	5x20 reps • 60s	rest: 60s
Dumbbell Hammer Curl	4x12 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps • 60s	rest: 60s
Weight Plate Russian Twist	4x8 reps • 60s	rest: 60s

Friday - Push 2 7 exercises, 47 mins

Barbell Shoulder Press	5x5 reps • 60s	rest: 60s
Barbell Bench Press (Wide Grip)	3x12 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x12 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x12 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x20 reps • 60s	rest: 60s
	3x20 reps • 60s	rest: 60s

Saturday - Legs 2 6 exercises, 54 mins