PPL

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RATING: 99 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Pull Legs
Train More Gain More
0 timers indicate super-set with next exercise.

Push 1 6 exercises, 40 mins

Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
	3x8 reps	rest: 60s

Pull 1 6 exercises, 38 mins

Barbell Deadlift	1x5 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 45s
	3x15 reps	rest: 60s

Legs 5 exercises, 35 mins

Push 2 6 exercises, 41 mins

Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
	3x8 reps	rest: 60s

Pull 2 6 exercises, 45 mins

Barbell Bent-Over Row	5x5 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
	3x15 reps	rest: 60s