PPL 101 - Damien Patrick

DOWNLOADS/VIEWS: 27/11256

RATING: 67 (FROM 39 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

PPL routine

Push - A 11 exercises, 1 hr 28 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

Pull - A 8 exercises, 1 hr 4 mins

Barbell Bent-Over Row	5x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	6x8 reps	rest: 60s
	4x8 reps	rest: 60s

Legs 8 exercises, 57 mins

Push - B 11 exercises, 1 hr 28 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

Pull - B 8 exercises, 1 hr 4 mins

Barbell Bent-Over Row	5x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	6x8 reps	rest: 60s
	4x8 reps	rest: 60s

Legs 8 exercises, 57 mins