Workout Routine

Fie Lamis program

by madslyck

4 dage om ugen Upper / lower split + cardio

Workouts

Overkrop

Gå 15 min incline 5

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Gå 15 min incline 5

1 sets

Skulderpres

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

Skulderpres

3 sets

triceps med reb

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

triceps med reb

3 sets

bicep dummbell

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

bicep dummbell

3 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

2 sets

Cardio 30 min

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

Cardio 30 min

1 sets

Ben

Gå incline 15 min 5

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Gå incline 15 min 5

1 sets

Squat / hacksquat / benpres

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

Squat / hacksquat / benpres

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

elevated glute bridge

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

elevated glute bridge

3 sets

Overkrop 2

Gå 15 min incline 5

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Gå 15 min incline 5

1 sets

Skulderpres

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

Skulderpres

3 sets

Tricep reb over hovedet

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

Tricep reb over hovedet

3 sets

Preacher curl med stang

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

Preacher curl med stang

3 sets

seated cable row

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

seated cable row

3 sets

lat pulldown

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

lat pulldown

2 sets

Cardio 30 min

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

Cardio 30 min

1 sets

Ben 2

Gå incline 15 min 5

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Gå incline 15 min 5

1 sets

deadlift

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

deadlift

3 sets

Squat / hacksquat / benpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

Squat / hacksquat / benpres

3 sets

leg curl

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

leg curl

3 sets

leg extension

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

leg extension

3 sets

glute ham raise

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

glute ham raise

3 sets