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My PPL rate please

LiamRobertson3

Nov 15th 2018

TRY IT OUT

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My PPL rate please

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RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

My first go at making a programme, rate please

Monday
Tuesday
Wednesday
Friday
Saturday

Push 7 exercises, 1 hr 9 mins

	Barbell Bench Press	5x5 reps	rest: 180s
	Dumbbell Incline Bench Press	3x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
	Dumbbell Lateral Raise	4x8 reps	rest: 90s
	Machine Fly	3x8 reps	rest: 90s
	Dip	3x8 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 90s

Pull 7 exercises, 1 hr 9 mins

	Barbell Bent-Over Row	5x5 reps	rest: 180s
	Pull-Up	4x8 reps	rest: 90s
	Dumbbell One-Arm Row	3x8 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
	Cable Seated Row	3x8 reps	rest: 60s
	EZ Bar Curl	3x10 reps	rest: 60s
	Dumbbell Hammer Curl	3x12 reps	rest: 80s

Legs 7 exercises, 1 hr 6 mins

	Barbell Squat	5x5 reps	rest: 180s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 90s
	Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s

Push Hyper 7 exercises, 1 hr 8 mins

	Barbell Military Press	5x5 reps	rest: 180s
	Dumbbell Bench Press	3x12 reps	rest: 90s
	Cable Cross-Over	3x15 reps	rest: 90s
	Cable Lateral Raise	3x12 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
	EZ Bar Tricep Extension	3x12 reps	rest: 60s
	Bench Dip	3x12 reps	rest: 60s

Pull Hyper 7 exercises, 1 hr 15 mins

	Barbell Deadlift	5x5 reps	rest: 180s
	T Bar Row	4x12 reps	rest: 90s
	Cable V Bar Pulldown	3x12 reps	rest: 80s
	Machine Seated Row	3x15 reps	rest: 80s
	Machine Reverse Fly	3x15 reps	rest: 80s
	Barbell Preacher Curl	4x10 reps	rest: 80s
	Cable Bicep Curl	3x15 reps	rest: 60s

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