RaphaelKl
PPL Gym
Sport
Advanced
Machine strength
Plan Details
The PPL Gym routine by RaphaelKl is a 3 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Plan Description
Sportland...
Day 1
Day 2
Day 3
Push Day
Est time: 0 min
22 exercises
Barbell Bench Press
Chest
Sets
8
Reps
10
Interval
00:00
Rest Time
00:00
Barbell Incline Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Dip
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Weighted Tricep Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Lower Chest Raise
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Machine Inner Chest Press
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Barbell Military Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Shoulder Press
Shoulders
Sets
6
Reps
12
Interval
00:00
Rest Time
01:00
Landmine row to press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Landmine Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Cable Lateral Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Seated Side Lateral Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Weight Plate Front Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Kettlebell One-Arm Split Jerk
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Kettlebell One-Arm Para Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Tricep Extension (Supine)
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:00
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
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