PPL Eroz début - JEFIT

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PPL Eroz début - JEFIT

PPL Eroz début banner

PPL Eroz début

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The PPL Eroz début routine by SunnyMamie is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Tue

Push 1

Est. 0 min

7 exercises

Échauffement pec fly Demonstration

Échauffement pec fly

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Wed

Jambes

Est. 0 min

9 exercises

Échauffement squats Demonstration

Échauffement squats

2 Sets x 15 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Thu

Pull 1

Est. 0 min

8 exercises

Échauffement rowing barre Demonstration

Échauffement rowing barre

3 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Farmer Walk Demonstration

Farmer Walk

3 Sets

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Sat

Push 2

Est. 0 min

9 exercises

Échauffement DC Demonstration

Échauffement DC

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Triceps poulie unilat avec blocage du coude par la main Demonstration

Triceps poulie unilat avec blocage du coude par la main

3 Sets x 12 Reps

Triceps poulie unilat avec blocage du coude par la main Demonstration

Triceps poulie unilat avec blocage du coude par la main

3 Sets x 12 Reps

Sun

Pull 2

Est. 0 min

9 exercises

Échauffement rowing machine Demonstration

Échauffement rowing machine

3 Sets x 15 Reps

Tractions prona lestées Demonstration

Tractions prona lestées

4 Sets x 8 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Tirage vertical supination Demonstration

Tirage vertical supination

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Any

Abs

Est. 0 min

2 exercises

Plank Demonstration

Plank

3 Sets

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps