Workout Routine

Nexialist High Intensity Low Volume Upper Lower

by dale777

Starting TM is 90% of 1RM.

Workouts

Upper Body A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5 +
amrap
120 sec
2
@RPE10
5 +
amrap
120 sec

incline bench press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5 +
amrap
120 sec
2
@RPE10
5 +
amrap
120 sec

lat pulldown

2 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
120 sec
2
@RPE10
10 +
amrap
120 sec

Chest Fly

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5 +
amrap
120 sec
2
@RPE10
5 +
amrap
120 sec

seated cable row

2 sets

Low to High Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

Low to High Cable Fly

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8 +
amrap
60 sec
2
@RPE10
8 +
amrap
60 sec

lateral raise

2 sets

Rear Delt Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8 +
amrap
60 sec
2
@RPE10
8 +
amrap
60 sec

Rear Delt Cable Fly

2 sets

Lower Body A

Leg Press (Quads)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
120 sec
2
@RPE10
6 +
amrap
120 sec

Leg Press (Quads)

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec
2
@RPE10
12 +
amrap
60 sec

calf raise

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec
2
@RPE10
12 +
amrap
60 sec

Hip Abduction

2 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec

hanging leg raises

2 sets

Upper Body B

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
120 sec
2
@RPE10
6 +
amrap
120 sec

seated shoulder press

2 sets

cable lateral raise (Single-Arm)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec
2
@RPE10
12 +
amrap
60 sec

cable lateral raise (Single-Arm)

2 sets

Front Delt Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

Front Delt Cable Raise

2 sets

Single rear delt cable fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec

Single rear delt cable fly

1 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec

seated incline curl

1 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec

preacher curl

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8 +
amrap
60 sec
2
@RPE10
8 +
amrap
60 sec

hammer curl

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

triceps pushdowns

2 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

Overhead Triceps Extensions

2 sets

Lower Body B

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec
2
@RPE10
10 +
amrap
60 sec

leg curl

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
120 sec
2
@RPE10
6 +
amrap
120 sec

leg press

2 sets

Single Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10 +
amrap
60 sec

Single Leg Extension

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec
2
@RPE10
12 +
amrap
60 sec

calf raise

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec

Hip Abduction

1 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12 +
amrap
60 sec
2
@RPE10
12 +
amrap
60 sec

Cable crunch

2 sets