Robert PPL
Cutting
Advanced
Machine strength
Plan Details
The Robert PPL routine by robkoralewski is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
3er split by sebo ya selame brudi vertrau gute trening macht du top gainz Kraft geht auch gut und bizep
Routine detail
Day 1
Push
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 2
Pull
Est. 0 min
10 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dead/Curl/Press
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Legs 1
Est. 0 min
9 exercises
Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Battle Ropes
3 Sets
Day 4
Push 2
Est. 0 min
10 exercises
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 5
Pull 2
Est. 0 min
11 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 8 Reps
Plank
3 Sets
Battle Ropes
3 Sets
