PPL Barbell and DB
General
Beginner
Dumbbell
Plan Details
The PPL Barbell and DB routine by Sebastian55 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Legs
5 exercises
Dumbbell Lunge
4 Sets x 5 Reps
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Calf Raise
8 Sets x 20 Reps
Day 2
Bicep
5 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Day 3
Back
5 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
7 Sets x 12 Reps
Day 4
Shoulders
5 exercises
Barbell Military Press
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Day 5
Chest, Tricep, Abs
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Lying Tricep Extension
4 Sets x 12 Reps
Plank
4 Sets
