Workout Routine

EPP (24/7)

by ikala

Workouts

Day 1

Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Bench Press

3 sets

Incline Dumbbell Press 30°

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Incline Dumbbell Press 30°

3 sets

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec

Dumbbell Chest Fly

2 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Leg Press

3 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Leg Extension

3 sets

Prone Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Prone Leg Curl

3 sets

Day 2

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Lat Pulldown

3 sets

Close Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Close Grip Lat Pulldown

3 sets

Seated Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Seated Low Row

3 sets

Dumbbell Row 15°

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Row 15°

3 sets

Dumbbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Curls

3 sets

Preacher Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Preacher Curls

3 sets

Barbell Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Barbell Bicep Curl

3 sets

Day 3

Dumbbell Shoulder Press 90°

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Shoulder Press 90°

3 sets

Standing Shoulder Fly 45°

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Standing Shoulder Fly 45°

3 sets

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbbell Lateral Raise

3 sets

Dumbbell Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec

Dumbbell Front Raise

2 sets

Dumbbell Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec

Dumbbell Triceps Extension

2 sets

Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec

Triceps Pushdown

2 sets

Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Skull Crushers

3 sets