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My PPL Custom
General
Intermediate
Machine strength
Plan Details
The My PPL Custom routine by rickysoeryono is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PUSH PULL LEGS REPEAT
Routine detail
Mon
PUSH STRENGTH
Est. 113 min
12 exercises
Dip
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Hex Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Barbell Military Press (Seated)
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
PULL STRENGTH
Est. 98 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Hammer Grip Pulldown
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Bent Over Concentration Curl
3 Sets x 12 Reps
Wed
LEGS ABS STRENGTH
Est. 78 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press Machine
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Thu
PUSH HYPER
Est. 92 min
13 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
PULL HYPER
Est. 66 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Sat
LEGS ABS HYPER
Est. 65 min
9 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Plank
3 Sets
