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PPL-PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL-PPL routine by skjaerris07 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Pull (Lats)
Est. 0 min
10 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Tue
Legs (Quads)
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Calf Press
7 Sets x 8 Reps
Wed
Push (Chest)
Est. 0 min
8 exercises
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
14 Sets x 8 Reps
Thu
Pull (Upper back)
Est. 0 min
8 exercises
Cable Lateral Raise
5 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Fri
Legs (Hams and Glutes)
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Calf Press
7 Sets x 8 Reps
Sat
Push (Triceps)
Est. 0 min
7 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Any
New Workout
Est. 0 min
7 exercises
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
