PPL Ron lipsett
General
Intermediate
Machine strength
Plan Details
The PPL Ron lipsett routine by jacopo.celadab is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Gambe 1
Est. 70 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Tue
Push 1
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 1 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable flyes
1 Set
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set
Wed
Pull 1
Est. 65 min
8 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 1 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
1 Set
Cable Shrug
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Fri
Push 2
Est. 55 min
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Incline Fly
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Sat
Pull 2
Est. 53 min
7 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
1 Set
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
1 Set
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
