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PPL UL pro frajery

Zednicekm

Jul 17th 2023

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PPL UL pro frajery

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Day 3
Day 4
Day 5
Day 2
Day 1

Push 6 exercises, 0 min

	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Tricep Extension	3x10 reps	rest: 60s
	EZ Bar Tricep Extension	3x10 reps	rest: 60s

Pull 5 exercises, 0 min

	Weighted Pull-Up	4x10 reps	rest: 60s
	Barbell Bent-Over Row	3x10 reps	rest: 60s
	Leverage Machine High Row	3x10 reps	rest: 60s
	Preacher Curl Machine	3x10 reps	rest: 60s
	Dumbbell Incline Curl	3x10 reps	rest: 60s

Legs 5 exercises, 0 min

	Barbell Squat	4x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s

Upper 5 exercises, 0 min

	Chin-Up	3x10 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Leverage Machine Iso Row	3x10 reps	rest: 60s
	Dip	3x10 reps	rest: 60s
	Machine Reverse Fly	3x10 reps	rest: 60s

Lower 5 exercises, 0 min

	Barbell Romanian Deadlift	3x10 reps	rest: 60s
	Hack Squat	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Decline Crunch	3x10 reps	rest: 60s
	Weight Plate Russian Twist	3x10 reps	rest: 60s

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