beginner ppl routine
General
Beginner
Machine strength
Plan Details
The beginner ppl routine routine by mkdea2e is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
i recomend you to rest at day 7 or not, listen to your body and always enjoy, you can also rest every three days
Routine detail
Mon
push
Est. 88 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
pull
Est. 83 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Wed
legs
Est. 80 min
7 exercises
Smith Machine Squat
5 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Thu
push B
Est. 87 min
7 exercises
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
pull B
Est. 90 min
6 exercises
Smith Machine Bent-Over Row
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Sat
legs
Est. 79 min
7 exercises
Smith Machine Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
