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7 Day PPL Dumbells & Bench Only

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Nov 7th 2023

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7 Day PPL Dumbells & Bench Only

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

7 Day Resistance and Cardio Plan

Push - Chest/Triceps/Shoulders 6 exercises, 0 min

	Push-Up	5x10 reps	rest: 30s
	Dumbbell Shoulder Press	4x8 reps	rest: 60s
	Dumbbell Bench Press	5x12 reps	rest: 120s
	Dumbbell Press (Close Grip)	5x12 reps	rest: 60s
	Dumbbell Tricep Extension	4x8 reps	rest: 60s
	Dumbbell Calf Raise	4x8 reps	rest: 60s

HIIT 4 exercises, 0 min

	Chest and Shoulder Stretch	4x8 reps • 60s	rest: 0s
		4x25 reps	rest: 10s
		4x100 reps	rest: 60s
	Dumbbell Wood Chop	2x50 reps	rest: 60s

Pull - Back/Bicep/RearDelts 5 exercises, 0 min

	Dumbbell One-Arm Row	5x12 reps	rest: 60s
	Dumbbell Fly	5x12 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
	Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
		4x12 reps	rest: 60s

Legs/Core 12 exercises, 0 min

	Dumbbell Calf Raise	4x15 reps	rest: 30s
	Dumbbell Deadlift	4x8 reps	rest: 30s
	Dumbbell Plie Squat	2x4 reps	rest: 30s
	Dumbbell Wood Chop	2x4 reps	rest: 30s
		2x4 reps	rest: 30s
		4x8 reps	rest: 30s
	Dumbbell Calf Raise	4x8 reps	rest: 30s
	Dumbbell Deadlift	4x8 reps	rest: 30s
	Dumbbell Plie Squat	4x8 reps	rest: 30s
	Dumbbell Wood Chop	4x8 reps	rest: 30s
		4x8 reps	rest: 30s
		4x8 reps	rest: 30s

Chest/shoulders/biceps/back 6 exercises, 0 min

	Dumbbell Shoulder Press	4x12 reps	rest: 30s
	Dumbbell Bench Press	4x12 reps	rest: 30s
	Dumbbell Fly	4x12 reps	rest: 30s
	Dumbbell Lateral Raise	4x12 reps	rest: 30s
	Dumbbell Hammer Curl	4x12 reps	rest: 30s
		4x12 reps	rest: 30s

HIIT 4 exercises, 0 min

	Dumbbell Incline Bench Press	4x8 reps	rest: 60s
		4x25 reps	rest: 10s
		4x100 reps	rest: 60s
	Dumbbell Wood Chop	2x50 reps	rest: 60s

Free day do something 0 exercises, 0 min

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