joesobo

Nov 16th 2017

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PPLPPL split

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RATING: 53 (FROM 57 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Dominate 9 exercises, 1 hr 2 mins

Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Lower Back Dominate 7 exercises, 47 mins

Barbell Bent-Over Row	4x6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s

Squats Dominate 7 exercises, 57 mins

Shoulder Dominate 8 exercises, 55 mins

Barbell Military Press	4x6 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	4x6 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s

Upper Back Dominate 7 exercises, 1 hr 14 mins

Sumo Deadlifts 6 exercises, 55 mins

Barbell Sumo Deadlift	6x6 reps	rest: 60s
Barbell Front Squat	4x6 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	4x12 reps	rest: 60s
Decline Bench Leg Raise	4x12 reps	rest: 60s