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Machine-Based PPL Workout Plan

The document outlines a machine-based workout program divided into three main workout days: Push (chest, shoulders, triceps), Pull (back, traps, biceps), and Legs (quads, hams, glutes, calves). Each workout includes specific exercises, equipment used, sets, and repetitions. An example weekly schedule is provided, detailing the workout days and a rest day.

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houssammssb07
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60 views2 pages

Machine-Based PPL Workout Plan

The document outlines a machine-based workout program divided into three main workout days: Push (chest, shoulders, triceps), Pull (back, traps, biceps), and Legs (quads, hams, glutes, calves). Each workout includes specific exercises, equipment used, sets, and repetitions. An example weekly schedule is provided, detailing the workout days and a rest day.

Uploaded by

houssammssb07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Machine-Based Push/Pull/Legs Workout Program

Push Day - Chest, Shoulders & Triceps (Machines Only)

# Exercise Equipment Used Sets Reps

1 Chest Press Chest Press Machine 4 10-12

2 Incline Chest Press Incline Press Machine 3 10-12

3 Seated Shoulder Press Shoulder Press Machine 3 10-12

4 Lateral Raise Lateral Raise Machine 4 15-20

5 Triceps Pushdown Cable Machine 3 12-15

6 Overhead Triceps Extension Cable or Machine 3 12-15

Pull Day - Back, Traps & Biceps (Machine-Based)

# Exercise Equipment Used Sets Reps

1 Wide-Grip Lat Pulldown Lat Pulldown Machine 4 10-12

2 Underhand Lat Pulldown Lat Pulldown Machine 3 10-12

3 T-Bar Row T-Bar Machine or Landmine 4 8-10

4 Seated Cable Row Cable or Plate-Loaded Row 3 10-12

5 Machine Shrugs Trap or Smith Machine 4 15-20

6 Face Pulls Cable Machine (Rope) 3 15-20

7 Preacher Curl or Cable Curl Curl Machine or Cable 3 12-15

Leg Day - Quads, Hams, Glutes, Calves (Machines Only)

# Exercise Equipment Used Sets Reps

1 Leg Press Leg Press Machine 4 10-12

2 Seated Leg Curl Leg Curl Machine 3 12-15

3 Leg Extension Leg Extension Machine 3 12-15

4 Glute Kickbacks Cable or Glute Machine 3 15-20

5 Seated Calf Raise Calf Machine 4 15-20

6 Standing Calf Raise Calf Raise Machine 4 12-15

Weekly Schedule (Example)

Day Workout
Machine-Based Push/Pull/Legs Workout Program

Monday Push

Tuesday Pull * (trap focus)

Wednesday Legs

Thursday Push

Friday Pull *

Saturday Legs

Sunday Rest or light cardio/stretching

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