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CIUL
General
Advanced
Machine strength
Plan Details
The CIUL routine by aleofmap is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
yoga
Est. 47 min
1 exercise
Yoga
1 Set
Day 2
cardio1
Est. 32 min
1 exercise
Walking
1 Set
Day 3
Compound
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Day 4
cardio2
Est. 32 min
1 exercise
Walking
1 Set
Day 5
Upper Isolation
Est. 50 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Aerobics
1 Set
Plank
3 Sets
Day 6
cardio3
Est. 32 min
1 exercise
Walking
1 Set
Day 7
Lower Isolation
Est. 30 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Shoulder and Foot Elevated Single Leg Hip Thrust
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Banded Seat Abduction
3 Sets x 8 Reps
