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Papa Pai
General
Advanced
Machine strength
Plan Details
The Papa Pai routine by adityadixit is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 57 min
5 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leverage Machine Iso Row
2 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Chest
Est. 67 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Walking
1 Set
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 48 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Fri
Shoulders and Arms
Est. 68 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shrug
2 Sets x 20 Reps
Oblique Crunch
3 Sets x 15 Reps
Sat
Rest/Crunk
Est. 0 min
0 exercises
This day is empty
Sun
REST
Est. 0 min
0 exercises
This day is empty
