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Zayed PPLUP*
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Zayed PPLUP* routine by Ahmedzayed18 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
zayed training 2023
Routine detail
Day 1
push
Est. 72 min
10 exercises
Smith Machine Bench Press
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
half kneeling Arnold press
2 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Day 2
legs
Est. 81 min
9 exercises
Barbell Squat
4 Sets x 15,15,12,12 Reps
Machine Single-Leg Press
4 Sets x 15,15,12,12 Reps
Machine Leg Curl (Prone)
4 Sets x 15,15,12,12 Reps
Machine Leg Extension
4 Sets x 15,15,12,12 Reps
kick back MACHINE
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bridge
4 Sets
Machine Leg Press
4 Sets x 15,15,12,12 Reps
Machine Calf Press
4 Sets x 15,15,12,12 Reps
Day 2
pull
Est. 64 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,15,12 Reps
upper back.machien
3 Sets x 15,15,12 Reps
Machine Reverse Fly
3 Sets x 15,15,12 Reps
Barbell Curl
3 Sets x 15,15,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,15,12 Reps
Cable Seated Row
3 Sets x 15,15,12 Reps
Cable Bicep Curl
3 Sets x 15,15,12 Reps
Cable Shoulder Extension
3 Sets x 15,15,12 Reps
rev cable fly
3 Sets x 15,15,12 Reps
Day 6
front body
Est. 20 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15,12,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,12 Reps
Machine Incline Chest Press
3 Sets x 15,12,12 Reps
Machine Leg Press
3 Sets x 15,12,12 Reps
Dumbbell Squat
3 Sets x 15,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,12 Reps
Day 7
posterior
Est. 54 min
8 exercises
Cable Seated Row
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
T Bar Prone Row
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
box marches
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
