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Workout routines
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Workout Routine
Free
ULULA&D
by Sinful
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Upper Lower Upper Lower Arms & Delts
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Upper 1
Machine Incline Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Machine Incline Chest Press
2×10
Start
in App
Single Arm Pec Deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Single Arm Pec Deck
2×10
Start
in App
Cable Y Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Cable Y Raise
2×10
Start
in App
Wide Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Wide Grip Lat Pulldown
2×10
Start
in App
Seated Machine Preacher Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Seated Machine Preacher Curl
2×10
Start
in App
Triceps Pressdown (Bar)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Triceps Pressdown (Bar)
2×10
Start
in App
Dragon Flag
Start
in App
Set
Reps
Rest time
1
10
180 sec
2
10
180 sec
Dragon Flag
2×10
Start
in App
Lower 2
Lying Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Lying Leg Curl
2×10
Start
in App
Hack Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Hack Squat
2×10
Start
in App
Lunge Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Lunge Machine
2×10
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
leg extension
2×10
Start
in App
External Hip Abduction
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
External Hip Abduction
2×10
Start
in App
Standing Calf Raise Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Standing Calf Raise Machine
2×10
Start
in App
Upper 2
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
close grip lat pulldown
2×10
Start
in App
75-90° Chest Supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
75-90° Chest Supported Machine Row
2×10
Start
in App
Machine Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Machine Shrug
2×10
Start
in App
Machine Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Machine Chest Press
2×10
Start
in App
High Cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
High Cable Lateral Raise
2×10
Start
in App
1 arm reverse pec deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
1 arm reverse pec deck
2×10
Start
in App
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Cable crunch
2×10
Start
in App
Lower 2
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
leg extension
2×10
Start
in App
RDL Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
RDL Machine
2×10
Start
in App
Machine Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Machine Hip Thrust
2×10
Start
in App
Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Leg Press
2×10
Start
in App
Standing Calf Raise Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Standing Calf Raise Machine
2×10
Start
in App
Arms & Delts
Bayesian Cable Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Bayesian Cable Curl
2×10
Start
in App
Overhead Cable Triceps Extension (Bar)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Overhead Cable Triceps Extension (Bar)
2×10
Start
in App
Modified Hammer Curl (Hammer On Up Supinated On Down)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
Modified Hammer Curl (Hammer On Up Supinated On Down)
1×10
Start
in App
Alternating DB Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
Alternating DB Curl
1×10
Start
in App
Unilateral Cable Triceps Kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Unilateral Cable Triceps Kickback
2×10
Start
in App
Cable Wrist Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
Cable Wrist Curl
2×10
Start
in App
Cable Wrist Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
Cable Wrist Extension
2×10
Start
in App
High Cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
High Cable Lateral Raise
2×10
Start
in App
Dead Hang (Optional)
Start
in App
Set
Time
Rest time
1
30 sec
120 sec
2
30 sec
120 sec
Dead Hang (Optional)
2×30 s
Start
in App