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D&C PPL 5 Day Plan
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The D&C PPL 5 Day Plan routine by moustafa.abdeen is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
DC PPL
Routine detail
Mon
Push 1
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Tue
Pull1
Est. 0 min
6 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Wed
Leg 1
Est. 0 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
0 exercises
This day is empty
Fri
Push 2
Est. 0 min
9 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Sat
Pull 2
Est. 0 min
7 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
