Metallicadpa's PPL

DOWNLOADS/VIEWS: 12/1469

RATING: 38 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 9 exercises, 1 hr 25 mins

Barbell Bench Press	5x5 reps	rest: 180s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 120s
EZ Bar Tricep Extension	3x12 reps	rest: 0s
Cable Lateral Raise	3x15 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Cable Lateral Raise	3x15 reps	rest: 90s
Machine Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 60s

Legs 1 10 exercises, 1 hr 27 mins

Barbell Squat	3x5 reps	rest: 180s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 150s
Machine Leg Press	3x12 reps	rest: 180s
Dumbbell Lunge	3x12 reps	rest: 150s
Machine Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 30s
Decline Bench Rotational Sit-Up	3x15 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s

Pull 1 10 exercises, 1 hr 44 mins

Barbell Bent-Over Row	5x5 reps	rest: 180s
Pull-Up	3x12 reps	rest: 120s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 120s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	4x20 reps	rest: 0s
Dumbbell Wrist Curl (Palms Down)	4x20 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 60s

Push 2 9 exercises, 1 hr 20 mins

Legs 2 10 exercises, 1 hr 25 mins

Pull 2 8 exercises, 1 hr 24 mins

Barbell Deadlift	3x5 reps	rest: 210s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 150s
Cable Seated Row	3x12 reps	rest: 150s
Cable Rope Face Pull	3x20 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 90s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 90s
Machine Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 60s