Loading...
ppl + upper/lower
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The ppl + upper/lower routine by jfloresc is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
a a a a a a a a a a a a a a. a a a a aa aa
Routine detail
Any
#4 Upper Body
Est. 79 min
15 exercises
Cable External Rotation
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Machine Dip
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
#1 Push and...
Est. 87 min
11 exercises
Cable External Rotation
2 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
#2 Pull!
Est. 77 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Any
#5 Legs Express
Est. 49 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Any
#3 Legs
Est. 82 min
9 exercises
Machine Hip Adduction
2 Sets x 15 Reps
Smith Machine Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
