PPL Super Sets
General
Advanced
Machine strength
Plan Details
The PPL Super Sets routine by mr.vanlam is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push A > Chest/Shoulder/Tris
Est. 49 min
9 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Day 2
Pull A+Core > Back/Traps/Bis
Est. 39 min
7 exercises
Barbell Deadlift
6 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 54 min
10 exercises
Barbell Squat
6 Sets x 3 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Push B+Core > Chest/Shoulder/Tris
Est. 42 min
7 exercises
Barbell Bench Press
6 Sets x 3 Reps
Push-Up
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 5
Pull B > Back/Traps/Bis
Est. 49 min
9 exercises
Barbell Deadlift
6 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 6
Core
Est. 38 min
6 exercises
Crunch
3 Sets x 50 Reps
Dragon Flag
3 Sets x 8 Reps
Plank
3 Sets
Hanging Pike
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
