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PPL Split with Cardio
General
Intermediate
Body
Plan Details
The PPL Split with Cardio routine by richardthrift is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Split Routine with Push/Pull & Legs, Abs & Cardio. Sessions around 70-90mins General aim is 4 days lifting with 2 days cardio and 1 day rest (swimming) Exercises will be aimed at: Day 1: Push - Chest/Shoulders (+Abs) Day 2: Pull - Back/Shoulders (+Abs) Day 3: Cardio - Intervals (+Abs) Day 4: Legs (+Abs) Day 5: Arms (+Abs) Day 6: Cardio - HIIT (+Abs) Every day has Abs.
Routine detail
Day 1
Push Chest/Sholders/Abs
Est. 79 min
11 exercises
Elliptical Training
1 Set
Push-Up
1 Set x 30 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Pull Back/Shoulders/Abs
Est. 85 min
12 exercises
Elliptical Training
1 Set
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Day 3
Cardio/ABS
Est. 112 min
10 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Abdominal Hip Roll
3 Sets x 12 Reps
Plank
3 Sets
Day 4
Legs/Abs
Est. 98 min
13 exercises
Elliptical Training
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Reverse Crunch
2 Sets x 20 Reps
Plank
3 Sets
Day 5
Arms/Abs
Est. 88 min
12 exercises
Elliptical Training
1 Set
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 6
Cardio
Est. 73 min
8 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Push-Up
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Plank
3 Sets
Day 7
Rest
Est. 62 min
1 exercise
Swimming
1 Set
