JoelLavallee2
3 day split PPL
General
Intermediate
Dumbbell
Plan Details
The 3 day split PPL routine by JoelLavallee2 is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
PPL with core and stability exercises daily. ...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Push 1 10/13
11 exercises
Dumbbell Decline Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Cable External Rotation
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Rope Deltoid Row
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise (Stability Ball)
Shoulders
Sets
3
Reps
15
Interval
00:00
Rest Time
00:30
Dumbbell Tricep Extension
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Close Grip)
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Decline Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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