PPL x UL

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Increase the weight by 2.5/5 from your push/pull days. 1.5 minute rest.

Lat Pulldown

Cable Low Row

Chest Fly (Cable)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Single Arm Rear Delt Fly (Cable)

Preacher Curl (Machine)

Single Arm Tricep Extension (Cable)

JM Press

Upper

2 minute rest between sets.
Increase weight if final rep isn’t very difficult to complete.

Leg Extension

Seated Hamstring Curl

Calf Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Abs Crunch (Machine)

Russian Twist

Stiff Leg Deadlift

Lower

Superman

Rest

Cardio

Push

Wide Grip Lat Pulldown

Single Arm Rear Delt Cable Fly

Wrist Curls

Pull

Legs (+abs)

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