Workout Routine

LU LPP

by mahir

Dyanmic Double Progression for all except for Leg and Bodyweight compunds do Double Progression.

Workouts

Lower

Romanian Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

250 sec

2

–

–

4 +

amrap

250 sec

1 Arm Lateral Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

75 sec

2

–

–

8

75 sec

3

–

–

8 +

amrap

75 sec

Leg Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

230 sec

2

–

–

4 +

amrap

230 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

75 sec

2

–

–

12

75 sec

3

–

–

12

75 sec

4

–

–

12 +

amrap

75 sec

Leg Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

8 +

amrap

120 sec

Single Leg Extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

110 sec

2

–

–

6 +

amrap

110 sec

Hip Abduction/Adduction

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

10 +

amrap

90 sec

3

–

–

15

0 sec

4

–

–

10 +

amrap

90 sec

Hanging Leg Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

10 +

amrap

100 sec

3

–

–

10

0 sec

4

–

–

10 +

amrap

100 sec

5

–

–

15

100 sec

6

–

–

15 +

amrap

100 sec

Upper

Incline Bench Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

210 sec

2

–

–

6 +

amrap

210 sec

Lat Pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

165 sec

2

–

–

6

165 sec

3

–

–

6 +

amrap

165 sec

Incline Cable Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

135 sec

2

–

–

8

135 sec

3

–

–

8 +

amrap

135 sec

T-Bar Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

210 sec

2

–

–

6

210 sec

3

–

–

4 +

amrap

210 sec

1 Arm OHT+Kickbacks

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

130 sec

2

–

–

8

130 sec

3

–

–

8 +

amrap

130 sec

4

–

–

12 +

amrap

130 sec

Seated Incline Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

8

120 sec

3

–

–

8 +

amrap

120 sec

Facepull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

120 sec

2

–

–

10

120 sec

3

–

–

10 +

amrap

120 sec

Rope Hammer Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

120 sec

2

–

–

8 +

amrap

120 sec

Legs

Hack Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

250 sec

2

–

–

4

250 sec

3

–

–

4 +

amrap

250 sec

1 Arm Lateral Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

75 sec

2

–

–

8

75 sec

3

–

–

8 +

amrap

75 sec

Leg Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

6

120 sec

3

–

–

6 +

amrap

120 sec

Single Leg Extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

110 sec

2

–

–

8 +

amrap

110 sec

Cable Abs Crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10 +

amrap

100 sec

Single Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

75 sec

2

–

–

12

75 sec

3

–

–

12

75 sec

4

–

–

12 +

amrap

75 sec

Pull

Pullups

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

210 sec

2

–

–

4

210 sec

3

–

–

4 +

amrap

210 sec

1 Arm Cable Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

165 sec

2

–

–

6 +

amrap

165 sec

Machine Pullover

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

140 sec

2

–

–

8 +

amrap

140 sec

1 Arm Preacher Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

110 sec

2

–

–

6

110 sec

3

–

–

6 +

amrap

110 sec

1 Arm Rear Delt Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

80 sec

2

–

–

8

80 sec

3

–

–

8 +

amrap

80 sec

R.Curl/W.Curl/W.Ext

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

20

0 sec

3

–

–

20

150 sec

4

–

–

8 +

amrap

0 sec

5

–

–

12 +

amrap

0 sec

6

–

–

12 +

amrap

0 sec

Push

Smith Incline Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

200 sec

2

–

–

6 +

amrap

200 sec

Seated Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

210 sec

2

–

–

6 +

amrap

210 sec

Dips

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

210 sec

2

–

–

6 +

amrap

210 sec

Pec Deck Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

135 sec

2

–

–

8 +

amrap

135 sec

1 Arm Tricep Pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

130 sec

2

–

–

8

130 sec

3

–

–

8 +

amrap

130 sec

Cable Lateral Raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

80 sec

2

–

–

8

80 sec

3

–

–

8 +

amrap

80 sec