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Corrected PPL

workingonit4

Jul 26th 2023

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Corrected PPL

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7 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Fixed

Pull 1 5 exercises, 0 min

	Barbell Bent-Over Row	5x5 reps	rest: 120s
	Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
	EZ Bar Close Grip Curl	3x8 reps	rest: 120s
	Cable Rope Seated Row	3x8 reps	rest: 60s
	Cable Kneeling Crunch	2x8 reps	rest: 60s

Push 1 5 exercises, 0 min

	Smith Machine Bench Press	5x8 reps	rest: 150s
	Smith Machine Shoulder Press	3x8 reps	rest: 105s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	2x8 reps	rest: 60s
	Cable Russian Twist (Stability Ball)	2x8 reps	rest: 45s

Legs 1 5 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 120s
	Machine Seated Leg Curl	2x8 reps	rest: 135s
	Cable Hip Abduction	2x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 75s
	Hanging Leg Raise	2x8 reps	rest: 60s

Pull 2 6 exercises, 0 min

	Barbell Deadlift	1x5 reps	rest: 150s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 105s
	Barbell Preacher Curl	3x8 reps	rest: 120s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	Machine Reverse Fly	2x8 reps	rest: 60s
	Cable Kneeling Crunch	2x8 reps	rest: 60s

Push 2 6 exercises, 0 min

	Smith Machine Shoulder Press	5x8 reps	rest: 150s
	Barbell Incline Bench Press	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	2x8 reps	rest: 60s
	Machine Fly	2x8 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s
	Cable Russian Twist (Stability Ball)	2x8 reps	rest: 45s

Legs 2 6 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 150s
	Barbell Romanian Deadlift	2x8 reps	rest: 60s
	Barbell Hip Thrust	2x8 reps	rest: 60s
	Barbell Standing Calf Raise	2x8 reps	rest: 60s
	Machine Hip Abduction	2x8 reps	rest: 30s
	Weighted Hanging Knee Raise	2x8 reps	rest: 60s

New Workout 2 exercises, 0 min

	Smith Machine Bench Press	10x8 reps	rest: 60s
	EZ Bar Preacher Curl (Reverse Grip)	4x8 reps	rest: 60s

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