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Ruthvik01
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PPL6days

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2. Dumbbell Bench Press, 9 - 14 reps, 4 sets
3. Tricep Pushdowns, 6 - 8 reps, 3 sets
4. Skull Crushers, 8 - 13 reps, 3 sets
5. Cable Lateral Raises, 7 - 9 reps, 2 sets
**Day 2: Pull**
1. Cable Curls, 5 - 8 reps, 2 sets
2. Incline Curls, 10 - 14 reps, 3 sets
3. Face Pulls, 7 - 11 reps, 2 sets
4. Hammer Curls, 10 - 12 reps, 2 sets
5. Deadlifts, 7 - 10 reps, 2 sets
6. Single Arm Pulldowns, 7 - 9 reps, 3 sets
7. Bent Over Rows, 6 - 9 reps, 3 sets
**Day 3: Legs**
1. Leg Extensions, 9 - 12 reps, 3 sets
2. Sitting Calf RaisesSitting Hamstring Curls, 8 - 11 reps, 2 sets
3. Squats, 10 - 14 reps, 3 sets
4. Hip Thrust, 5 - 7 reps, 4 sets
5. Standing Calf Raises, 8 - 13 reps, 4 sets
6. Bulgarian Split Squats, 5 - 7 reps, 4 sets
**Day 4: Push**
1. Dumbbell Lateral Raises, 8 - 13 reps, 4 sets
2. Dumbbell Bench Press, 7 - 11 reps, 2 sets
3. Incline Dumbbell Press, 6 - 10 reps, 4 sets
4. Military Press, 7 - 11 reps, 3 sets
5. Cable Lateral Raises, 5 - 9 reps, 4 sets
6. Skull Crushers, 5 - 7 reps, 4 sets
**Day 5: Pull**
1. Incline Curls, 10 - 13 reps, 3 sets
2. Single Arm Pulldowns, 7 - 11 reps, 4 sets
3. Cable Curls, 7 - 12 reps, 2 sets
4. Hammer Curls, 10 - 14 reps, 4 sets
5. Face Pulls, 7 - 9 reps, 2 sets
6. Pull-Ups, 9 - 14 reps, 2 sets
7. Deadlifts, 6 - 8 reps, 4 sets
**Day 6: Legs**
1. Squats, 9 - 13 reps, 4 sets
2. Sitting Calf RaisesSitting Hamstring Curls, 8 - 13 reps, 2 sets
3. Standing Calf Raises, 9 - 12 reps, 4 sets
4. Bulgarian Split Squats, 6 - 11 reps, 3 sets
5. Leg Extensions, 5 - 10 reps, 2 sets
**Day 7: Rest**