Workout Routine

Ego Lifter

by fawz

get sliced now or NEVER

Workouts

Chest, Shoulders, Biceps

Incline Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec

Incline Smith Machine Press

2 sets

Mid Machine Press

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

Mid Machine Press

2 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Pec Fly

1 sets

cable lateral raise

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

cable lateral raise

2 sets

Faceaway Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Faceaway Cable Curls

2 sets

Hammer Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Hammer Curl Machine

1 sets

Back and Triceps

Upper Back Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Upper Back Row

2 sets

Wide Grip Lat Pull-Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Wide Grip Lat Pull-Down

2 sets

Neutral Grip Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Neutral Grip Cable Row

2 sets

Straight Bar Tricep Extensions

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

Straight Bar Tricep Extensions

2 sets

Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Rear Delt Cable Fly

2 sets

Legs

Hamstring Curls

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

Hamstring Curls

2 sets

Standing Calf Raises

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

Standing Calf Raises

2 sets

leg press

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

leg press

2 sets

leg extension

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

leg extension

2 sets

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Smith Machine Squat

2 sets

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

RDL

2 sets

Shoulders and Arms

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Shoulder Press

2 sets

Machine Lateral Raise

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

Machine Lateral Raise

2 sets

Cross Cable Tricep Extensions

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

Cross Cable Tricep Extensions

2 sets

JM Press

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

JM Press

2 sets

preacher curl

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

preacher curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

hammer curl

1 sets