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PPL UL pro frajery
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL UL pro frajery routine by Zednicekm is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 2
Pull
Est. 0 min
5 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
Upper
Est. 0 min
5 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 5
Lower
Est. 0 min
5 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
