almond505

May 6th 2024

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Copy of PPL Split with Cardio

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Split Routine with Push/Pull & Legs, Abs &
Cardio.
Sessions around 70-90mins
General aim is 4 days lifting with 2 days cardio and 1 day rest (swimming)
Exercises will be aimed at:
Day 1: Push - Chest/Shoulders (+Abs)
Day 2: Pull - Back/Shoulders (+Abs)
Day 3: Cardio - Intervals (+Abs)
Day 4: Legs (+Abs)
Day 5: Arms (+Abs)
Day 6: Cardio - HIIT (+Abs)
Every day has Abs.

Push Chest/Sholders/Abs 11 exercises, 1 hr 18 mins

Elliptical Training	3x0 reps	rest: 5s
Push-Up	1x30 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Alternating Press (Palms In)	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Pull Back/Shoulders/Abs 12 exercises, 1 hr 25 mins

Elliptical Training	1x0 reps	rest: 5s
Smith Machine Bent-Over Row (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
Plank	3x12 reps	rest: 60s

Cardio/ABS 10 exercises, 1 hr 52 mins

Elliptical Training	3x0 reps	rest: 10s
Treadmill Running	3x0 reps	rest: 20s
Rowing	3x0 reps	rest: 10s
Stationary Bike	3x0 reps	rest: 22s
Crunch	3x12 reps	rest: 60s
Reverse Crunch	3x20 reps	rest: 60s
Alternating Heel Touch	3x20 reps	rest: 60s
Leg Raise	3x20 reps	rest: 60s
Abdominal Hip Roll	3x12 reps	rest: 60s
Plank	3x12 reps	rest: 60s

Legs/Abs 13 exercises, 1 hr 37 mins

Elliptical Training	3x0 reps	rest: 5s
Smith Machine Squat	3x12 reps	rest: 60s
Dumbbell Walking Lunge	3x40 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Alternating Heel Touch	2x20 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s
Plank	3x12 reps	rest: 60s

Arms/Abs 12 exercises, 1 hr 28 mins

Elliptical Training	3x0 reps	rest: 5s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Cardio 8 exercises, 1 hr 12 mins

Elliptical Training	1x0 reps	rest: 10s
Treadmill Running	1x0 reps	rest: 11s
Rowing	1x0 reps	rest: 5s
Stationary Bike	1x0 reps	rest: 11s
Push-Up	3x12 reps	rest: 60s
Barbell Step-Up	3x12 reps	rest: 60s
Single-Leg Bench Dip	3x12 reps	rest: 60s
Plank	3x12 reps	rest: 60s