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PPL
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The PPL routine by Sahilshainil is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Je moeder
Routine detail
Any
KADIR CHEST/BACK
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Any
PULL
Est. 0 min
17 exercises
T Bar Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Step Machine
3 Sets
Treadmill Running
3 Sets
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Grip trainer
3 Sets x 12 Reps
Any
Back/chest
Est. 0 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Supine bench press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Step Machine
3 Sets
T Bar Row
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
Arms/shoulders
Est. 0 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
PUSH
Est. 0 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
7 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Treadmill Running
3 Sets
Any
LEGS
Est. 0 min
15 exercises
Barbell Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Abdominal
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Step Machine
3 Sets
Deadhang
3 Sets
Treadmill Running
3 Sets
