ppl + upper/lower - JEFIT

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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 Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 15 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

2 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Any

#2 Pull!

Est. 66 min

8 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

6 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Any

#1 Push and...

Est. 75 min

9 exercises

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

2 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Any

#3 Legs

Est. 72 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

2 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Any

#4 Upper Body

Est. 76 min

11 exercises

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

2 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

2 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

2 Sets x 15 Reps