Workout Routine

LR Split

by LRKyle

For Upper - 30 angle on bench Consider replacing Cross Body with Skull crushers or just adding it on

For College Pull: Row - 105 lbs, 7 reps

Starting TM is 90% of 1RM.

Workouts

Pull

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec

preacher curl

2 sets

Faceaway Cable Curl

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

Faceaway Cable Curl

2 sets

pullup

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

pullup

2 sets

Seated Cable Row (Neutral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
180 sec
2
–
–
5
180 sec

Seated Cable Row (Neutral)

2 sets

T-bar row (Pronated)

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
180 sec
2
–
–
5
180 sec

T-bar row (Pronated)

2 sets

tricep pushdown

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

tricep pushdown

2 sets

overhead triceps extensions

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

overhead triceps extensions

2 sets

hanging leg raises

Set
Reps
Rest time
1
6
180 sec
2
3
180 sec

hanging leg raises

2 sets

Push

fly

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

fly

2 sets

bench press

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

bench press

2 sets

incline bench press

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

incline bench press

2 sets

rear delt fly

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

rear delt fly

2 sets

lateral raise

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

lateral raise

2 sets

seated shoulder press

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

seated shoulder press

2 sets

Sam Sulek Forearm curls

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

Sam Sulek Forearm curls

2 sets

Rope Hammer Curls

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

Rope Hammer Curls

2 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
0
180 sec
2
0
180 sec

Dips

2 sets

THEY BASTARDIZED THE SQUAT ❗️❗️❗️❗️

leg extension

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

leg extension

2 sets

squat

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

squat

2 sets

bulgarian split squat

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

bulgarian split squat

2 sets

leg curl

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

leg curl

2 sets

calf raise

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

calf raise

2 sets

hip thrust

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

hip thrust

2 sets

Sus Machine (Push In)

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

Sus Machine (Push In)

2 sets

Sus Machine(Push Out)

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

Sus Machine(Push Out)

2 sets