PPL By TRIASHIS

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5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a self created workout and should only be used with the consultation of your Doctor as the results can be disturbing!

Running and HIIT 2 exercises, 2 hrs 3 mins

	Running	1x0 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Running and Chest,Triceps,Shoulder 11 exercises, 3 hrs 8 mins

Running	1x0 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Push-Up (Wide Hand)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s

Running 2 exercises, 2 hrs 3 mins

	Running	1x0 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Running and HIIT 3 exercises, 3 hrs 4 mins

Running and Biceps and back 7 exercises, 2 hrs 41 mins

Running	1x0 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Chin-Up	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s

Legs and HIIT 5 exercises, 38 mins