PPL ABC routine - JEFIT

PPL ABC routine - JEFIT

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PPL ABC routine

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The PPL ABC routine routine by tiberius2 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

lift a lot of different things, machines, bars and dumbbells, shift through A B C every 3 days for isolation, strength and support

Routine detail

Any

Legs Abs A

Est. 62 min

5 exercises

Decline Crunch Demonstration

Decline Crunch

5 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Any

Push C

Est. 59 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Any

Legs Abs C

Est. 56 min

5 exercises

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

5 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

5 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

5 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 12 Reps

Any

Pull C

Est. 58 min

5 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Any

Pull B

Est. 55 min

5 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 12 Reps

Any

Pull A

Est. 61 min

6 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 12 Reps

Any

Push A

Est. 61 min

5 exercises

Push-Up Demonstration

Push-Up

5 Sets x 25 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Any

Push B

Est. 57 min

5 exercises

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Dip Demonstration

Dip

5 Sets x 15 Reps

Any

Legs Abs B

Est. 54 min

5 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

5 Sets x 12 Reps