Pull Program

6-Day PPL Workout Program For Beginners / Workout Plan

Lat Pulldown

Equipment: Cable, Full Gym

3 Sets

10-12 Reps

60-90" Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

3 Sets

10-12 Reps

60-90" Rest

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

3 Sets

10-12 Reps

60-90" Rest

Bent-Over Dumbbell Rear Delt Raise With Head On Bench

Equipment: Dumbbells, Full Gym

Bent-Over Dumbbell Rear Delt Raise With Head On Bench

3 Sets

12 Reps

60-90" Rest

Barbell Shrug

Equipment: Barbell, Full Gym

3 Sets

10-12 Reps

60-90" Rest

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

EZ Bar Preacher Curl

3 Sets

10-12 Reps

60-90" Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

10-12 Reps

60-90" Rest

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

3 Sets

15-20 Reps

60" Rest

Crunches

Equipment: Full Gym, NO EQUIPMENT

3 Sets

15-20 Reps

60" Rest

Push ProgramWorkout Plan Leg ProgramWorkout Plan