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My PPL and extra

clipse94

Apr 19th 2017

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My PPL and extra

DOWNLOADS/VIEWS: 6/1762

RATING: 87 (FROM 1 JEFIT MEMBERS)

6 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

PPL - Pull 1 8 exercises, 1 hr 12 mins

	Barbell Deadlift	5x5 reps	rest: 90s
	Pull-Up	3x12 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Cable Rope Face Pull	3x20 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x24 reps	rest: 60s
	Back Hyperextension	4x16 reps	rest: 60s
	Barbell Curl	4x12 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s

Cardio 28 exercises, 3 hrs 33 mins

	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x20 reps	rest: 30s
	Hanging Leg Raise	1x10 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x10 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Walking	0x5 reps	rest: 30s
	Step Machine	0x5 reps	rest: 30s
	Elliptical Training	0x5 reps	rest: 30s
	Stationary Bike	0x5 reps	rest: 15s

PPL - Push 1 9 exercises, 1 hr 49 mins

	Barbell Bench Press	5x5 reps	rest: 180s
	Dumbbell Incline Bench Press	3x12 reps	rest: 150s
	Cable Shoulder Extension	3x12 reps	rest: 90s
	Dumbbell Tricep Extension	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
	Smith Machine Decline Bench Press	3x12 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Yoga	0x0 reps	rest: 30s

Core 7 exercises, 1 hr 6 mins

	Cable Wood Chop	4x24 reps	rest: 90s
	Hanging Leg Raise	4x8 reps	rest: 60s
	Plank	4x5 reps	rest: 30s
	Cable Pallof Press with Rotation	4x24 reps	rest: 90s
	Side Bridge	4x5 reps	rest: 30s
	Cable Kneeling Crunch	4x8 reps	rest: 60s
	Weight Plate Russian Twist	4x8 reps	rest: 60s

PPL - Legs 1 7 exercises, 1 hr 7 mins

	Barbell Squat	5x5 reps	rest: 180s
	Kettlebell Single-Leg Deadlift	2x24 reps	rest: 60s
	Machine Leg Press	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Barbell Single-Leg Squat	3x12 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s

Cardio 28 exercises, 3 hrs 33 mins

	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x20 reps	rest: 30s
	Hanging Leg Raise	1x10 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x10 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Walking	0x5 reps	rest: 30s
	Step Machine	0x5 reps	rest: 30s
	Elliptical Training	0x5 reps	rest: 30s
	Stationary Bike	0x5 reps	rest: 15s

PPL - Pull 2 9 exercises, 2 hrs 5 mins

	Barbell Bent-Over Row	5x5 reps	rest: 90s
	Pull-Up	3x12 reps	rest: 90s
	Cable Seated Row	3x12 reps	rest: 90s
	Cable Rope Face Pull	5x15 reps	rest: 90s
	Barbell Curl	3x15 reps	rest: 90s
	Back Hyperextension	3x15 reps	rest: 90s
	Dumbbell Alternating Bicep Curl	5x24 reps	rest: 90s
	Barbell Upright Row	5x12 reps	rest: 60s
	Yoga	0x0 reps	rest: 30s

PPL - Push 2 7 exercises, 1 hr 10 mins

	Barbell Military Press	5x5 reps	rest: 180s
	Dip	3x12 reps	rest: 90s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Dumbbell Incline Bench Press	3x12 reps	rest: 90s
	Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 90s
	Smith Machine Decline Bench Press	3x12 reps	rest: 60s
	Barbell Shrug	3x12 reps	rest: 60s

PPL - Legs 2 8 exercises, 1 hr 52 mins

	Barbell Squat	5x5 reps	rest: 180s
	Barbell Romanian Deadlift	3x12 reps	rest: 180s
	Dumbbell Reverse Lunge	3x24 reps	rest: 60s
	Barbell Side Split Squat	2x24 reps	rest: 90s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Seated Calf Raise	5x12 reps	rest: 60s
	Yoga	0x0 reps	rest: 30s

Cardio 28 exercises, 3 hrs 33 mins

	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x20 reps	rest: 30s
	Hanging Leg Raise	1x10 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x10 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 10s
	Jump Rope	1x0 reps	rest: 5s
	Mountain Climber	1x8 reps	rest: 30s
	Hanging Leg Raise	1x8 reps	rest: 30s
	Pull-Up	1x8 reps	rest: 30s
	Bodyweight Lunge	1x8 reps	rest: 30s
	Kettlebell Push-Up	1x8 reps	rest: 30s
	Kettlebell One-Arm Snatch	1x8 reps	rest: 30s
	Walking	0x5 reps	rest: 30s
	Step Machine	0x5 reps	rest: 30s
	Elliptical Training	0x5 reps	rest: 30s
	Stationary Bike	0x5 reps	rest: 15s

Core 7 exercises, 1 hr 6 mins

	Cable Wood Chop	4x24 reps	rest: 90s
	Hanging Leg Raise	4x8 reps	rest: 60s
	Plank	4x5 reps	rest: 30s
	Cable Pallof Press with Rotation	4x24 reps	rest: 90s
	Side Bridge	4x5 reps	rest: 30s
	Cable Kneeling Crunch	4x8 reps	rest: 60s
	Weight Plate Russian Twist	4x8 reps	rest: 60s

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