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Wanyoo's PPL
General
Advanced
Dumbbell
Plan Details
The Wanyoo's PPL routine by wanyoo is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Push A
Est. 66 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Wed
Pull A
Est. 56 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Thu
Legs A
Est. 52 min
5 exercises
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Dumbbell Calf Raise
5 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Fri
Push B
Est. 43 min
5 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Sat
Pull B
Est. 49 min
5 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sun
Legs B
Est. 52 min
5 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Calf Raise
5 Sets x 10 Reps
