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PPL/PP
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL/PP routine by tononot is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Pull 1
Est. 65 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wed
Push 1
Est. 60 min
5 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Fri
Legs
Est. 46 min
5 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sat
Upper
Est. 58 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Sun
Arms
Est. 74 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
