Workout Routine

Arnold+Upper,Lower

by rashed

Workouts

Legs

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Adductor

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec
3
@RPE7
8
100 sec

Lying leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec
3
@RPE7
8
100 sec

leg extension

3 sets

Sldl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec

Sldl

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec

bulgarian split squat

2 sets

Arms+Delts

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
10
100 sec

cable lateral raise

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets

Rear delt cable rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Rear delt cable rows

1 sets

Face away cable curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Face away cable curls

2 sets

Katana extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Katana extensions

2 sets

Bicep curls short head

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

Bicep curls short head

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec

seated overhead press

1 sets

Back+Chest

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec
3
@RPE7
8
100 sec

lat pulldown

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
12
100 sec
3
@RPE7
10
100 sec

bench press

3 sets

Kneeling lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec

Kneeling lat rows

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
12
100 sec
3
@RPE6
10
100 sec

incline bench press

3 sets

Lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
6
100 sec

Lat rows

2 sets

Lower

Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

Adductor

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec

Lying leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec
3
@RPE7
8
100 sec

leg extension

3 sets

Sldl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
10
100 sec

Sldl

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
10
100 sec

bulgarian split squat

2 sets

Upper

Kneeling lat rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
12
100 sec
3
@RPE7
10
100 sec

Kneeling lat rows

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec

lat pulldown

3 sets

High to low fleys

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
12
100 sec
3
@RPE7
10
100 sec

High to low fleys

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec

bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec

cable lateral raise

2 sets