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Freddy's PPL

FreddyBx

Apr 4th 2014

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Freddy's PPL

DOWNLOADS/VIEWS: 201/10328

RATING: 71 (FROM 15 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push A 5 exercises, 43 mins

	Barbell Bench Press	3x5 reps	rest: 120s
	Barbell Military Press	3x5 reps	rest: 120s
	Dumbbell Incline Bench Press	3x5 reps	rest: 120s
	Dumbbell Lateral Raise	3x10 reps	rest: 90s
	Dumbbell Tricep Extension	3x10 reps	rest: 90s

Pull A 5 exercises, 45 mins

	Barbell Bent-Over Row	3x5 reps	rest: 120s
	Pull-Up	3x5 reps	rest: 120s
	Barbell Curl	3x10 reps	rest: 120s
	Dumbbell Hammer Curl	3x10 reps	rest: 120s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 90s

Legs A 5 exercises, 52 mins

	Barbell Squat	3x5 reps	rest: 180s
	Barbell Stiff-Leg Deadlift	3x5 reps	rest: 120s
	Dumbbell Lunge	3x10 reps	rest: 120s
	Glute Kickback	5x10 reps	rest: 60s
	Dumbbell Calf Raise	5x10 reps	rest: 60s

Push B 5 exercises, 43 mins

	Dumbbell Bench Press	3x5 reps	rest: 120s
	Barbell Military Press	3x5 reps	rest: 120s
	Barbell Incline Bench Press	3x5 reps	rest: 120s
	Dumbbell Lateral Raise	3x10 reps	rest: 90s
	Dumbbell Tricep Extension	3x10 reps	rest: 90s

Pull B 5 exercises, 49 mins

	Barbell Deadlift	3x5 reps	rest: 180s
	Chin-Up	3x5 reps	rest: 120s
	Barbell Curl	3x10 reps	rest: 120s
	Dumbbell Hammer Curl	3x10 reps	rest: 120s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 90s

Legs B 5 exercises, 52 mins

	Barbell Squat	3x5 reps	rest: 180s
	Barbell Stiff-Leg Deadlift	3x5 reps	rest: 120s
	Dumbbell Lunge	3x10 reps	rest: 120s
	Glute Kickback	5x10 reps	rest: 60s
	Machine Calf Raise	5x10 reps	rest: 60s

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