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PPL/UL
AUDIO TIP
General
Intermediate
None
Plan Details
The PPL/UL routine by N.ABDULELAH is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
LEG
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 12,12,8 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20,15,10 Reps
Machine Calf Raise
3 Sets x 15,15,12 Reps
Wed
UPPER
Est. 0 min
7 exercises
Machine Incline Chest Press
3 Sets x 15,12,10 Reps
Cable Mid Chest Crossover
3 Sets x 15,12,10 Reps
Barbell Incline Bench Row
3 Sets x 12,7,6 Reps
Cable Seated Row
3 Sets x 15,12,8 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,15,12 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Thu
LOWER
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sat
PUSH
Est. 0 min
7 exercises
Machine Incline Chest Press
3 Sets x 15,12,10 Reps
Machine Fly
1 Set x 16 Reps
Leverage Chest Press
3 Sets x 15,10,10 Reps
Machine Shoulder Press
1 Set x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable Rope Overhead Tricep Extension
1 Set x 15 Reps
Sun
PULL
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,10,10 Reps
Cable Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15,12,8 Reps
Back Hyperextension
3 Sets x 15,10,10 Reps
Machine Reverse Fly
3 Sets x 15,10,10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15,12,10 Reps
