Rob.holbrook

May 16th 2018

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Twice a week PPL Hypertrophy

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 10 exercises, 56 mins

Barbell Neck Press	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 45s
Cable Cross-Over	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 45s
Cable Reverse Fly	3x8 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Pull 1 6 exercises, 38 mins

legs 1 3 exercises, 21 mins

Push 2 10 exercises, 1 hr 2 mins

Dumbbell Bench Press	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Machine Shoulder Press	3x8 reps	rest: 45s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Barbell Tricep Extension	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 60s

Pull 2 9 exercises, 56 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 45s
Dumbbell Concentration Curl	4x8 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s

Legs Day 2 6 exercises, 36 mins