KonstantinosAntonopoulos

Aug 29th 2018

TRY IT OUT

DOWNLOAD

6 day PPL

DOWNLOADS/VIEWS: 1/499

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

back/bicep/rear delt 13 exercises, 2 hrs 14 mins

chest/triceps 12 exercises, 1 hr 39 mins

Cable External Rotation	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x10 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Upper Chest Crossover	4x10 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Cable High Pulley Tricep Extension	5x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s

shoulders/arms 11 exercises, 1 hr 23 mins

Dumbbell Arnold Press	3x12 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x16 reps	rest: 60s
Barbell Military Press	5x6 reps	rest: 60s
	3x40 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

legs 12 exercises, 1 hr 48 mins

back/bicep/rear delt 14 exercises, 1 hr 40 mins

chest/triceps/delts 11 exercises, 1 hr 35 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 60s
Barbell Pullover and Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
	3x40 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x10 reps	rest: 60s