My Fitness Plan
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ULPPL Split
Upper Body (Sunday)
Bench Press - 8x5
Overhead Press - 4x10
Wrist Curl - 5x10
Reverse Wrist Curl - 5x10
Landmine Row - 4x10
Hammer Curl - 4x10
Cross Body Hammer Curl - 4x10
Tricep Extension - 4x10
Shrugs - 4x10
One Arm Lat Pulldown - 4x10
Chest Dip - 4x10
Lower Body (Monday)
Deadlift - 6x5
Squats - 6x5
Lying Leg Curl - 4x10
Leg Extension - 4x10
Calf Raise 5x10
Active Rest Day (Tuesday)
Push (Wednesday)
Bench Press - 6x5
Incline Bench Press - 4x10
Overhead Press - 4x10
Barbell Tricep Extensions - 4x10
Chest Fly - 4x10
Lateral Raise - 4x10
Tricep Pulldowns - 4x10
Chest Dip 4x10
Pull (Thursday)
Hammer Curl - 4x10
Bicep Curl - 4x10
Bent Over One Arm Row - 4x10
Reverse Curl - 4x10
Wrist Rotation - 4x10
Bent Over Row - 4x10
One Arm Lat Pulldown - 4x10
Seated Row - 4x10
Pull Up - 4x10
Leg (Friday)
Squat - 8x5
Romanian Deadlift - 6x5
Leg Press - 4x10
Calf Raise - 5x10
Leg Extension - 4x10
Lying Leg Curl - 4x10
Active Rest Day (Saturday)
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Everyday
Treadmill - 12 incline, 3.0 MPH, 30 minutes
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Challenges - iOS (I recommend to use with the Apple Watch)