Bulldozer PPL

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push A 8 exercises, 1 hr 1 min

Barbell Bench Press	5x3 reps	rest: 120s
	1x8 reps	rest: 120s
	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Machine Fly	5x10 reps	rest: 30s
Dumbbell Seated Tricep Press	5x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 15s
Bench Weighted Decline Crunch	4x10 reps	rest: 60s

Pull A 7 exercises, 57 mins

Barbell Deadlift	5x3 reps	rest: 120s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 30s
Barbell Curl	5x10 reps	rest: 30s
Machine Reverse Fly	5x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 30s

Legs A 7 exercises, 50 mins

Push B 7 exercises, 54 mins

Barbell Military Press	5x3 reps	rest: 120s
	1x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Machine Fly	5x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 30s
Cable Lateral Raise	5x10 reps	rest: 15s

Pull B 8 exercises, 1 hr 9 mins

Cable Elevated Row	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 30s
Dumbbell Incline Curl	5x10 reps	rest: 30s
Cable Rope Face Pull	3x10 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 30s

Legs B 7 exercises, 51 mins