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Kieran’s PPL
AUDIO TIP
General
Beginner
None
Plan Details
The Kieran’s PPL routine by joshuart22 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner PPL
Routine detail
Mon
Push
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10,6,3 Reps
Dumbbell Incline Bench Press
3 Sets x 6,7,5 Reps
Machine Fly
3 Sets x 8,12,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,10 Reps
Tue
Pull
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 12,8,6 Reps
Machine Leg Press
3 Sets x 10,6,10 Reps
Machine Leg Extension
3 Sets x 6,12,12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
