BAS ULAN
General
Intermediate
Machine strength
Plan Details
The BAS ULAN routine by CinarCelik is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL
Routine detail
Day 1
Push A
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Front Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Day 2
Pull A
Est. 0 min
8 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Legs A
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Day 4
Push B
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 5
Pull B
Est. 0 min
10 exercises
Pull-Up
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 6
Legs B
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 7
ARMS
Est. 0 min
6 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
