tygra

Jul 19th 2018

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8 day PPL + Arms & Cardio

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine follows a 8 day cycle, with a 4 day split for exercise variety.

Legs A 7 exercises, 47 mins

Barbell Clean Deadlift	3x12 reps	rest: 40s
Machine Leg Press	3x12 reps	rest: 40s
Machine Seated Leg Curl	3x12 reps	rest: 40s
Dumbbell Single-Leg Calf Raise	3x15 reps	rest: 40s
Decline Bench Leg Raise with Hip Thrust	3x12 reps	rest: 40s
Cable Kneeling Crunch	3x15 reps	rest: 40s
Cable Wood Chop	3x12 reps	rest: 40s

Push A 7 exercises, 45 mins

Dumbbell Bench Press	3x12 reps	rest: 40s
Cable One-Arm Lateral Raise	3x12 reps	rest: 40s
Cable Lower Chest Raise	3x12 reps	rest: 40s
Cable Mid Chest Crossover	3x12 reps	rest: 40s
Cable Cross-Over	3x12 reps	rest: 0s
Cable Straight Arm Crossover	3x12 reps	rest: 40s
Cable Side Bend	3x12 reps	rest: 40s

Pull A 7 exercises, 45 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 40s
Cable Seated Row	3x12 reps	rest: 40s
Machine Assisted Pull-Up	3x12 reps	rest: 40s
Cable Rope Face Pull	3x12 reps	rest: 40s
Machine Reverse Fly	3x12 reps	rest: 40s
Decline Bench Leg Raise with Hip Thrust	3x12 reps	rest: 40s
Stability Ball Weighted Sit-Up	3x15 reps	rest: 40s

Arms A 6 exercises, 43 mins

Cable Standing Curl	3x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 40s
Cable Reverse Curl	3x12 reps	rest: 40s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Cable Rope Hammer Curl	3x12 reps	rest: 40s
Treadmill Running	0x0 reps	rest: 15s

Legs B 7 exercises, 46 mins

Barbell Squat	3x12 reps	rest: 40s
Barbell Standing Calf Raise	3x15 reps	rest: 40s
Machine Leg Curl (Prone)	3x12 reps	rest: 40s
Machine Leg Extension	3x12 reps	rest: 40s
Decline Bench Leg Raise with Hip Thrust	3x12 reps	rest: 40s
Cable Kneeling Crunch	3x15 reps	rest: 40s
Cable Wood Chop	3x12 reps	rest: 40s

Push B 7 exercises, 42 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 40s
Dumbbell Incline Bench Press	3x12 reps	rest: 40s
Machine Assisted Dip	3x12 reps	rest: 40s
Machine Fly	3x12 reps	rest: 40s
Dumbbell Alternating Front Raise	3x12 reps	rest: 40s
Push-Up	3x12 reps	rest: 0s
Plank	3x8 reps	rest: 40s

Pull B 7 exercises, 46 mins

Cable One-Arm Lat Pulldown	3x12 reps	rest: 40s
Cable Shoulder Extension	3x12 reps	rest: 40s
Dumbbell One-Arm Row	3x12 reps	rest: 40s
Dumbbell Shoulder Shrug	3x12 reps	rest: 40s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 40s
Decline Bench Leg Raise with Hip Thrust	3x12 reps	rest: 40s
Stability Ball Weighted Sit-Up	3x15 reps	rest: 40s

Arms B 6 exercises, 46 mins

Dumbbell Bicep Curl	3x12 reps	rest: 0s
Dumbbell Tricep Extension	3x12 reps	rest: 40s
Dumbbell Incline Curl	3x12 reps	rest: 40s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 0s
Dumbbell Preacher Curl	3x12 reps	rest: 40s
Treadmill Running	0x0 reps	rest: 15s