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Tiger 3 day PPL

Nathan865

Dec 11th 2018

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Tiger 3 day PPL

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 1
Day 2

Legs 6 exercises, 49 mins

	Barbell Squat	4x8 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 60s
	Machine Leg Extension	4x8 reps	rest: 60s
	Machine Leg Curl (Prone)	4x8 reps	rest: 60s
	Dumbbell Lunge	4x8 reps	rest: 60s
	Calf Press On Leg Press	4x8 reps	rest: 60s

Push 6 exercises, 49 mins

	Smith Machine Deadlift	4x8 reps	rest: 60s
	Machine Seated Row	4x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	Smith Machine Shrug	4x8 reps	rest: 60s
	Preacher Curl Machine	4x8 reps	rest: 60s
	Dumbbell Bicep Curl	4x8 reps	rest: 60s

Push 5 exercises, 40 mins

	Smith Machine Bench Press	4x8 reps	rest: 60s
	Dumbbell Incline Bench Press	4x8 reps	rest: 60s
	Dumbbell Shoulder Press	4x8 reps	rest: 60s
	Dumbbell Tricep Kickback	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

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