Upper, Lower, Push, Pull, Legs 2 - JEFIT

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Upper, Lower, Push, Pull, Legs 2 - JEFIT

Upper, Lower, Push, Pull, Legs 2 banner

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 Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 25 Reps

Any

1- Upper + cardio

Est. 70 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 20 Reps

Any

5- Legs + Abs

Est. 93 min

11 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Any

2- Lower + Abs

Est. 95 min

11 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Any

4- Pull + cardio

Est. 69 min

9 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 12 Reps