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PPL ya bumbaclart
General
Beginner
Machine strength
Plan Details
The PPL ya bumbaclart routine by phillips997787 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull - Day 1
Est. 47 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Tue
Push - Day 1
Est. 62 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Wed
Legs - Day 1
Est. 20 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Thu
Pull - Day 2
Est. 33 min
7 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Fri
Push - Day 2
Est. 34 min
8 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Military Press
1 Set
Sat
Legs - Day 2
Est. 20 min
6 exercises
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Squat
2 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
