U / L / Fluf
General
Beginner
Machine strength
Plan Details
The U / L / Fluf routine by jonnnycool is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper
Est. 78 min
8 exercises
Close Grip Bench Press
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Z Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Tue
Lower
Est. 50 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hypertension
3 Sets x 20 Reps
Leg Press Calf Rises
4 Sets x 20 Reps
Plank
3 Sets
Side rises
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Thu
Upper
Est. 73 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Chin Grip Pulldown
3 Sets x 10 Reps
Chest supported DB Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Fri
Lower
Est. 58 min
6 exercises
Pause Squat
5 Sets x 2 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Leg Press Calf Rises
5 Sets x 20 Reps
Sat
Fluf
Est. 72 min
8 exercises
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Chest Supported Face Pulls
3 Sets x 10 Reps
