Smartest PPL
General
Advanced
Machine strength
Plan Details
The Smartest PPL routine by mansgrennert is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
5 day split
Routine detail
Mon
Bröst/axlar vecka 1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Side Lateral Raise
6 Sets x 8 Reps
Tue
Rygg/baksida axel vecka 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Wide cable row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Wed
Bicep/tricep vecka 1
Est. 0 min
11 exercises
Rocky Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Thu
Ben o kanske mage vecka 1
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Clean Pull
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
2 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
