Tom’s UL/r/ PPL/r - JEFIT

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Tom’s UL/r/ PPL/r - JEFIT

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Tom’s UL/r/ PPL/r

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The Tom’s UL/r/ PPL/r routine by tango.charlie.bravo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

I’m no expert, but this works well for me. Years of trying to find movements I like that are hit twice a week. Requires an advanced bodybuilding gym with some unusual equipment, as in pit shark, pendulum squat and probably a few others.

Routine detail

Any

Lower #1

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 18,11,13,10 Reps

Glute Builder Thrust Demonstration

Glute Builder Thrust

3 Sets x 13,13,10 Reps

Dumbbell split squat Demonstration

Dumbbell split squat

2 Sets x 10 Reps

Pit Shaaaarkkkkkk Demonstration

Pit Shaaaarkkkkkk

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 20,21,15 Reps

Any

Upper #1

Est. 0 min

11 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12,15,18,12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12,13,13 Reps

Heavy Cable Curls Demonstration

Heavy Cable Curls

4 Sets x 15,11,10,9 Reps

Elevated push-up (MYO) Demonstration

Elevated push-up (MYO)

3 Sets x 32 Reps

Heavy lateral raises Demonstration

Heavy lateral raises

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 14,14,7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 13,12,12,10,10 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 12,12,11 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 16,15,10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

2 Sets x 20,14 Reps

Any

Pull

Est. 0 min

9 exercises

Dead Hang Demonstration

Dead Hang

2 Sets

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10,14,12,9 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

3 Sets x 15,13,10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 22,15,15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8,8,7 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

5 Sets x 13,12,12,7,11 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 20,14,13 Reps

Humiston Rear Delt Fly Demonstration

Humiston Rear Delt Fly

3 Sets x 13,10,10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 20,21,15 Reps

Any

Legs

Est. 0 min

8 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

7 Sets x 7,8,15,15,15,15,5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 16,11,8 Reps

Pendulum Squattin Demonstration

Pendulum Squattin

3 Sets x 14,12,10 Reps

Toes In Leg Extensions Demonstration

Toes In Leg Extensions

3 Sets x 14,12,6 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15,9,17 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8,8,20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15,12,10,9 Reps

Cable Crunch Demonstration

Cable Crunch

4 Sets x 20,21,15,9 Reps

Any

Push

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8,7,5,14 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 7,5,5,10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12,14,12,4 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15,11,5,7 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12,12,15,15 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 18,13,12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 9,4,12,15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12,8,12 Reps

Toes In Leg Extensions Demonstration

Toes In Leg Extensions

4 Sets x 14,12,6,14 Reps