JJ PPL
General
Beginner
Machine strength
Plan Details
The JJ PPL routine by Swalker4 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine for drum kit doofus
Routine detail
Mon
Chest
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
Lats
Est. 0 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Wed
Quads
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Thu
Shoulders
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
Mid back
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Sat
Legs
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
