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Upper, Lower, Push, Pull, Legs 2
General
Beginner
Machine strength
Plan Details
The Upper, Lower, Push, Pull, Legs 2 routine by 3meiry is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
S.S
Routine detail
Any
3- Push + cardio
Est. 71 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 25 Reps
Any
1- Upper + cardio
Est. 70 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 20 Reps
Any
5- Legs + Abs
Est. 93 min
11 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Plank
3 Sets
Any
4- Pull + cardio
Est. 69 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Any
2- Lower + Abs
Est. 95 min
11 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Plank
3 Sets
