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SATANSKII
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Bradmac.05
Ashik S
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5 Day Split PPL
Information
Frequency :
5 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Intermediate
Tags :
Description
From Athlean X
Monday
Pull
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
120 sec
5
4
Back
Leverage Machine Iso Row
60 sec
10
3
Back
Dumbbell Pullovers
60 sec
10
3
Back
Dumbbell High Pull
60 sec
10
3
Biceps
Cable Bicep Curl
0 sec
10
3
Triceps
Cable Rope High Pulley Tricep Extension
60 sec
10
3
Back
Angels & Devils
60 sec
10
3
Tuesday
Push
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
90 sec
8
4
Chest
High-To-Low Crossover
60 sec
12
3
Shoulders
Dumbbell Shoulder Press
60 sec
10
4
Shoulders
1 1/2 Side Laterals
60 sec
15
3
Triceps
Lying Triceps Extension
0 sec
12
3
Biceps
Dumbbell Waiter's Curls
60 sec
12
3
Shoulders
Rotator Cuff External Rotation
60 sec
20
3
Wednesday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
0 sec
6
4
Back
Dead Hangs
120 sec
-
4
Glutes
Barbell Hip Thrust
60 sec
10
3
Upper Legs
Dumbbell Reverse Lunge
60 sec
10
3
Upper Legs
Bulgarian Hi/Lo Dumbbell Split Squat
60 sec
10
2
Lower Legs
Machine Calf Raise
60 sec
20
3
Upper Legs
Machine Leg Curl (Prone)
60 sec
10
3
Lower Legs
Machine Seated Calf Raise
60 sec
10
3
Thursday
Pull 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Snatch Deadlift
60 sec
5
3
Back
Neutral Grip Lat Pulldown
60 sec
8
3
Back
Dumbbell Gorilla Row
60 sec
12
3
Back
Cable Shoulder Extension
60 sec
10
3
Biceps
EZ Bar Curl
0 sec
6
3
Triceps
Cable Triceps Pushdown (Bar)
60 sec
10
3
Back
Cable Rope Face Pull
60 sec
20
3
Saturday
Push 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Barbell Military Press
60 sec
6
4
Chest
Dumbbell Underhand Bench Press
60 sec
10
3
Shoulders
Dumbbell Abduction Rows (Each Arm)
60 sec
10
3
Chest
Machine Fly
60 sec
10
3
Triceps
Barbell Bench Press (Close Grip)
0 sec
10
3
Biceps
Dumbbell Alternating Hammer Curl
60 sec
10
3
Chest
Pushup +
60 sec
99
2