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PURPLEPIE360
Current Routine
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jackdub11
PapaRob
VIP
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PushPullLegs
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purplepie360's 3 Day Bench Plan
Information
Frequency :
5 days / week
Day Type :
Numerical
Type :
Bulking
Difficulty :
Beginner
Tags :
Description
Enter your routine description
Day 1
GPP
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Front Squat
90 sec
12
5
Back
Wide Grip Lat Pulldown
60 sec
12
4
Back
Barbell Bent-Over Row
60 sec
12
5
Triceps
Machine Assisted Dip
60 sec
12
3
Back
Machine Iso Lateral High Row
60 sec
12
5
Upper Legs
Machine Single-Leg Curl
45 sec
8
2
Upper Legs
Machine Single-Leg Extension
45 sec
8
2
Day 2
Bench A
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
120 sec
5
5
Abs
75 sec
8
3
Triceps
Machine Assisted Dip
60 sec
8
3
Biceps
Dumbbell Bicep Curl
60 sec
12
4
Abs
45 sec
8
2
Day 3
Bench B
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
120 sec
8
7
Back
Barbell Stiff-Leg Deadlift
90 sec
12
2
Abs
120 sec
8
5
Abs
60 sec
10
3
Abs
Back Hyperextension
30 sec
12
2
Day 4
Bench C
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
120 sec
8
4
Back
Machine Assisted Pull-Up
60 sec
12
4
Biceps
Dumbbell Bicep Curl
45 sec
8
4
Abs
180 sec
8
7
Upper Legs
Machine Hip Abduction
45 sec
12
3
Upper Legs
Machine Hip Adduction
45 sec
12
3
Day 5
New Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Single-Leg Curl
45 sec
20
2
Upper Legs
Machine Single-Leg Extension
45 sec
20
2
Upper Legs
Machine Hip Adduction
45 sec
20
2
Upper Legs
Machine Hip Abduction
45 sec
20
2
Back
Machine Assisted Pull-Up
60 sec
12
3
Triceps
Machine Assisted Dip
60 sec
12
3
Biceps
EZ Bar Curl
60 sec
10
4
Cardio
Treadmill Running
30 min
-
-
Back
Cable Lat Pulldown (Wide Grip)
60 sec
12
3
Triceps
Machine Dip
60 sec
8
4
Abs
Dumbbell Lateral Raise
30 sec
20
2