acthomas1985

Mar 7th 2018

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PPL Split

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 8 exercises, 49 mins

Dumbbell Bench Press	3x6 reps	rest: 60s
Leverage Incline Chest Press	3x6 reps	rest: 60s
Leverage Decline Chest Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Barbell Shrug	3x6 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Machine Dip	3x6 reps	rest: 60s

Pull 1 8 exercises, 47 mins

Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
T Bar Row	3x6 reps	rest: 60s
Cable Shoulder Extension	3x6 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Bicep Curl	3x6 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x6 reps	rest: 60s

Legs 1 5 exercises, 41 mins

Push 2 9 exercises, 1 hr 26 mins

	4x10 reps	rest: 60s
Cable Mid Chest Crossover	6x10 reps	rest: 60s
	4x10 reps	rest: 60s
Machine Bench Press	6x10 reps	rest: 60s
Cable Front Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
	6x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s

Pull 2 7 exercises, 1 hr 5 mins

Legs 2 5 exercises, 42 mins