Program
PPL x UL
P
Push
Incline Bench Press
3 sets
Seated Shoulder Press
3 sets
Lever Seated Fly
3 sets
Triceps Pushdown
3 sets
Lateral Raise
3 sets
Overhead Triceps Extension
3 sets
P
Pull
Low Seated Row
3 sets
Bar Lateral Pulldown
3 sets
Dumbbell Decline Shrug
3 sets
Cable Unilateral Bicep Curl
3 sets
Cable Hammer Curl
3 sets
Dumbbell Rear Delt Fly
3 sets
Shrug
3 sets
Biceps Curl Reverse
3 sets
Dumbbell Preacher Curl
2 sets
L
Legs + Abs
Lever Leg Extension
3 sets - 7-11 reps
Lever Lying Leg Curl
3 sets - 6-9 reps
Sled 45 degrees Leg Press
3 sets - 6-7 reps
Lever Seated Squat Calf Raise on Leg Press Machine
3 sets - 12-13 reps
Romanian Deadlift
3 sets - 7-9 reps
Lever Seated Hip Adduction
3 sets - 9 reps
Cable Kneeling Crunch
3 sets - 8-12 reps
U
Upper
Dumbbell Incline Bench Press
2 sets - 4-5 reps
Bar Lateral Pulldown
3 sets - 1-9 reps
Lever Seated Fly
2 sets - 6-14 reps
Low Seated Row
2 sets - 3-10 reps
Lever Shoulder Press
2 sets - 7 reps
Cable Single Arm Triceps Pushdown (Rope Attachment)
2 sets - 9-10 reps
Cable One Arm Lateral Raise
2 sets - 6-8 reps
Cable Unilateral Bicep Curl
2 sets - 7-10 reps
Dumbbell Rear Delt Fly
2 sets - 10-11 reps
Peacher Hammer Curl
2 sets - 7-8 reps
Dumbbell Decline Shrug
2 sets - 5-8 reps
Biceps Curl Reverse
1 sets - 8 reps
One arm Wrist Curl
2 sets - 9-14 reps
L
Lower
Lever Leg Extension
3 sets
Lever Lying Leg Curl
3 sets
Sled 45 degrees Leg Press
3 sets
Lever Seated Squat Calf Raise on Leg Press Machine
3 sets
Romanian Deadlift
3 sets
Lever Seated Hip Adduction
3 sets
Cable Kneeling Crunch
3 sets
Workouts in program
P
Push
6 Exercises
P
Pull
9 Exercises
L
Legs + Abs
7 Exercises
U
Upper
13 Exercises
L
Lower
7 Exercises