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ULPPL

The document outlines a structured workout plan divided into upper, lower, push, pull, and leg exercises. Each section lists specific exercises along with the number of sets, repetitions, and weight. The plan emphasizes a variety of strength training movements targeting different muscle groups.

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sams6xl
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19 views1 page

ULPPL

The document outlines a structured workout plan divided into upper, lower, push, pull, and leg exercises. Each section lists specific exercises along with the number of sets, repetitions, and weight. The plan emphasizes a variety of strength training movements targeting different muscle groups.

Uploaded by

sams6xl
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Upper

1 chest press 3 8-12 150 S


2 reverse lat pull down 3 8-12 150 S
3 Dumbbell overhead press 3 8-12 150 S
4 Incline Row 3 8-12 150 S
5 Machine Chest Fly 2 max 150 S
6 Machine Bicep Curl 3 8-12 150 S
7 one arm rope pushdown 3 8-12 150 S
Lower
1 Bulgarian Split Squat 3 12-15 150 S
2 Leg Extension 3 8-12 150 S
3 Seated hamstring curl 3 8-12 150 S
4 Seated Calf Raises 3 15-25 150 S
5 cable kickbacks 3 8-12 150 S ‫حركة للخارج‬
6 Evolution Low Back Extension 3 10 150 S
7 plank 3 max 150 S
Push
1 machine bench press 3 8-12 150 S
2 Dumbbell Shoulder Press 3 8-12 150 S
3 machine incline press 3 8-12 150 S
4 cable lateral raises 3 8-12 150 S ‫الكيبل على مستوى القبضة‬
5 Cable one arm Overhead extension 3 8-12 150 S
6 Cable Lower Chest Press 2 15-25 150 S
Pull
1 seated chest supported row 3 8-12 150 S
2 pulldown 3 8-12 150 S
3 face pull 3 8-12 150 S
4 Unilateral Chest Supported Cable Row 3 8-12 150 S
5 INCLINE BICEP CURL 3 8-12 150 S
6 hammer curl 2 max 150 S
Leg
1 Leg Press 3 8-12 150 S
2 Leg Extension 3 8-12 150 S
3 Seated hamstring curl 3 8-12 150 S
4 Leg Press Calf Raise 3 25-30 150 S
5 Knee raise 3 max 150 S

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