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PPL - Sept 24
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The PPL - Sept 24 routine by PaulThornhill is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1 hour workouts PPL DAY 1 - CHEST & TRICEPS DAY 2 - BACK AND BICEPS DAY 3 - LEGS AND SHOULDERS
Routine detail
Day 1
Chest and Triceps 24
Est. 61 min
12 exercises
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Incline press up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Dip (Decline Press)
3 Sets x 10 Reps
Incline press up
3 Sets x 10 Reps
Dumbbell Front Raise Upper Standing
3 Sets x 10 Reps
Cable Single Arm high to low x-over
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Back & Biceps 24
Est. 67 min
13 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Curl Trifecta
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbell Curl FINISHER (We didn't start the fire or Eye of the tiger)
1 Set
Day 3
Legs and Shoulders 24
Est. 48 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Romanian Deadlift
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable or Band Face Pulls
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Press (Palms In)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
