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Nando Ravestein Upper/Lower - PPL
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Nando Ravestein Upper/Lower - PPL routine by Nando_Ravestein is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Arnold split /PPL (Zeist)
Routine detail
Any
Legs / Boxing
Est. 0 min
5 exercises
Barbell Hip Thrust
2 Sets x 10 Reps
Belt squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Any
Chest
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Seated chest cable press
2 Sets x 8 Reps
Chest supported side raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Any
Back
Est. 0 min
8 exercises
Lat pull down (neutral grip)
2 Sets x 8 Reps
Seated cable row floor
2 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Chest supported pull down
2 Sets x 10 Reps
Rear delt cable fly
2 Sets x 8 Reps
Lat prayer
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Any
Legs
Est. 0 min
6 exercises
Hack Squat
2 Sets x 15 Reps
Belt squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Hip Extension (Standing)
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 10 Reps
Any
Upper
Est. 0 min
13 exercises
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Seated chest cable press
2 Sets x 8 Reps
Seated cable row floor
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Dumbbell Reverse Fly
2 Sets x 15 Reps
Lat prayer
2 Sets x 8 Reps
Rear delt cable fly
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 12 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
