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Cody's PPL
General
Beginner
Dumbbell
Plan Details
The Cody's PPL routine by codyb404 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday Push
Est. 45 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Mon
PUSH - YMCA
Est. 43 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Tue
Tuesday Legs
Est. 36 min
5 exercises
Dumbbell Squat
3 Sets x 5 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Wed
Wednesday Pull
Est. 41 min
5 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Thu
Thursday Push
Est. 43 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Fri
Friday Legs
Est. 36 min
5 exercises
Dumbbell Squat
3 Sets x 5 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Sun
Sunday Pull
Est. 48 min
6 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Any
PULL - YMCA
Est. 36 min
5 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
