Tiger 3 day PPL
General
Advanced
Machine strength
Plan Details
The Tiger 3 day PPL routine by Nathan865 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 1
Push
Est. 49 min
6 exercises
Smith Machine Deadlift
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Day 2
Push
Est. 41 min
5 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
