PPL
General
Beginner
Dumbbell
Plan Details
The PPL routine by swesebb is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
push
Est. 42 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 10 Reps
Wed
pull
Est. 41 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Fri
legs
Est. 40 min
6 exercises
Barbell Sumo Deadlift
3 Sets x 4 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
