kaneparson93

Jan 3rd 2023

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PPL - 2023

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11 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push, Pull, Legs - 2023. x2 Push days, x2 Pull days, Add-on workouts and abs.

A1 5 exercises, 0 min

A2 4 exercises, 0 min

Kettlebell Advanced Windmill	4x12 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x20 reps	rest: 60s

Legs 9 exercises, 0 min

O1 3 exercises, 0 min

Barbell Shrug	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Barbell Behind the Back Shrug	4x12 reps	rest: 60s

O2 3 exercises, 0 min

Dumbbell Wrist Curl (Neutral Grip)	4x12 reps	rest: 60s
Barbell Reverse Curl	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s

O3 1 exercises, 0 min

2x0 reps

rest: 60s

O4 3 exercises, 0 min

Pull1 10 exercises, 0 min

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Row	3x6 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Reverse Fly	4x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s

Pull2 9 exercises, 0 min

Iso Lateral Wide Pulldown	3x10 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Back Hyperextension	3x20 reps	rest: 60s
Cable Shrug (Supine)	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s

Push1 10 exercises, 0 min

Barbell Bench Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s

Push2 9 exercises, 0 min

Barbell Incline Bench Press	3x6 reps	rest: 120s
Machine Fly	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s