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ppl coolcicada
General
Intermediate
Machine strength
Plan Details
The ppl coolcicada routine by Xvampx is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
coolcicadas push pull legs routing 6 times a week. P/P/L/rest/P/P/L or P/P/L/P/P/L/Rest
Routine detail
Day 1
Push
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Day 2
Pull
Est. 52 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Curl (Close Grip)
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 38 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets
