Workout Routine

Fundmentals with width focus

by mr.albert

Workouts

Upper 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
120 sec
2
@RPE7
10
120 sec
3
@RPE7
10
120 sec

overhead press

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

chest supported rows

3 sets

Cable flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

Cable flye

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

overhead triceps extension

3 sets

Dumbell supinated curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

Dumbell supinated curl

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

single arm triceps extension

3 sets

Upper 2

incline bench press

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

incline bench press

1 sets

Reverse grip lat pulldown

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

Reverse grip lat pulldown

1 sets

Assisted dip

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

Assisted dip

1 sets

Bent over row

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

Bent over row

1 sets

cable lateral raise

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

cable lateral raise

1 sets

Seated face pull

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

Seated face pull

1 sets

hammer curl

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

hammer curl

1 sets

Lower 2

deadlift

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

deadlift

1 sets

squat

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

squat

1 sets

Machine seated hip abduction

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

Machine seated hip abduction

1 sets

leg extension

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

leg extension

1 sets

Lying leg curl

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

Lying leg curl

1 sets

Blank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Blank

1 sets

Width focused

lat pulldown

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

lat pulldown

1 sets