PPL 6 DAY SPLIT
General
Advanced
Dumbbell
Plan Details
The PPL 6 DAY SPLIT routine by mrclockeye is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
PUSH A: CHEST
Est. 60 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Wed
PULL A: BACK
Est. 57 min
10 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
LEGS A: LEGS
Est. 44 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
seated Calf raise (toes inwardly)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Any
Workout 6
Est. 0 min
0 exercises
This day is empty
Any
Workout 4
Est. 0 min
0 exercises
This day is empty
Any
Workout 2
Est. 0 min
0 exercises
This day is empty
