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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.
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Routine detail
Any
#5 Shoulders, Arms & Volume
Est. 55 min
8 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Cable One-Arm Tricep Extension
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Any
#2 Pull!
Est. 66 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Seated Row
6 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
#1 Push and...
Est. 75 min
9 exercises
Cable External Rotation
2 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Dip
4 Sets x 15 Reps
Machine Shoulder Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
#3 Legs
Est. 72 min
8 exercises
Smith Machine Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
#4 Upper Body
Est. 76 min
11 exercises
Cable External Rotation
2 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Dip
2 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
EZ Bar French Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
