Mimik420

Jan 1st 2018

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Doms PPL

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

1. Push A 13 exercises, 1 hr 49 mins

Barbell Bench Press	5x5 reps	rest: 120s
	3x10 reps	rest: 75s
Dumbbell Incline Fly With A Twist	5x10 reps	rest: 75s
Barbell Decline Bench Press (Wide Grip)	4x10 reps	rest: 75s
Dumbbell Shoulder Shrug	1x12 reps	rest: 0s
Barbell Shoulder Press	5x10 reps	rest: 75s
Dumbbell Alternating Deltoid Raise	6x15 reps	rest: 15s
Dragon Flag	1x8 reps	rest: 0s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 75s
Cable Mid Chest Crossover	5x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	1x10 reps	rest: 0s
	1x10 reps	rest: 0s

2. Pull A 12 exercises, 1 hr 44 mins

Pull-Up	4x10 reps	rest: 70s
Barbell Shrug	1x10 reps	rest: 0s
Barbell Bent-Over Row	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 65s
	3x10 reps	rest: 55s
T Bar Row	5x10 reps	rest: 75s
Dumbbell One-Arm Row	3x12 reps	rest: 50s
EZ Bar Close Grip Curl	5x10 reps	rest: 70s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 70s
	3x12 reps	rest: 60s
Cable Reverse Fly	4x15 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s

3. Legs And Abs A 9 exercises, 1 hr 3 mins

5. Pull B 15 exercises, 1 hr 50 mins

	4x10 reps	rest: 65s
Barbell Deadlift	2x12 reps	rest: 120s
Barbell Shrug	1x5 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 75s
	4x10 reps	rest: 65s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
T Bar Row	5x10 reps	rest: 75s
Cable One-Arm Seated Row	4x15 reps	rest: 25s
Dumbbell Shoulder Shrug	1x10 reps	rest: 0s
EZ Bar Curl	5x12 reps	rest: 70s
Dumbbell Incline Curl	4x12 reps	rest: 65s
	3x12 reps	rest: 60s
Cable One-Arm Reverse Fly	4x12 reps	rest: 45s
	3x12 reps	rest: 45s
	1x12 reps	rest: 0s

6. Push C 12 exercises, 1 hr 42 mins

	3x5 reps	rest: 120s
	4x10 reps	rest: 85s
Dumbbell Incline Bench Press	7x10 reps	rest: 75s
Weight Plate Shrug	1x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 75s
Dumbbell Lateral Raise	6x15 reps	rest: 15s
	5x10 reps	rest: 75s
Cable Cross-Over	6x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 0s
Cable One-Arm Tricep Pushdown	4x15 reps	rest: 0s
	4x12 reps	rest: 0s
	1x10 reps	rest: 0s

7. Legs And Abs B 10 exercises, 1 hr 12 mins