Ducky PPL 6 D/W
General
Beginner
Machine strength
Plan Details
The Ducky PPL 6 D/W routine by oldzeez is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ducky PPL for beginners. Easy and effective workouts. For clients, friends and family. Hope you enjoy the way i train, and feel free to make this a template for your own workout plan.
Routine detail
Any
Legs
Est. 41 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
Push
Est. 63 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Any
Pull
Est. 65 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
8 Sets x 8 Reps
