PPL 6 Day

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 7 exercises, 50 mins

Pull A 7 exercises, 46 mins

Machine Lat Pulldown	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

Pull B 7 exercises, 48 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Rope Deltoid Row	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

Pull C 9 exercises, 56 mins

	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s

Push A 7 exercises, 48 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s

Push B 7 exercises, 48 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Press (Close Grip)	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s