Workout Routine

SST

by Ahmedsaber

Upper lower push pull leg

Workouts

Upper day

Reverse grip pull down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Reverse grip pull down

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

seated cable row

3 sets

Machine chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Machine chest press

3 sets

Machine chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Machine chest fly

3 sets

Machine shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Machine shoulder press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

side lateral raise

3 sets

Cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Cable bicep curl

3 sets

Cable rope tricep

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Cable rope tricep

3 sets

Lower

leg extension

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

leg extension

3 sets

hack squat

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

hack squat

3 sets

Seated leg curl

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

Seated leg curl

3 sets

Machine thigh adductor

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

Machine thigh adductor

3 sets

Wighted sit wall

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Wighted sit wall

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
60 sec
2
@RPE8
15
60 sec
3
@RPE8
15
60 sec

Seated calf raise

3 sets

dead bugs

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

dead bugs

3 sets

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

PUSH

Hammer strength incline chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Hammer strength incline chest press

3 sets

Smith machine incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
10
120 sec
3
@RPE9
10
120 sec

Smith machine incline bench press

3 sets

Flat dumbbells chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Flat dumbbells chest fly

3 sets

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Dumbbell shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
120 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec

overhead triceps extensions

3 sets

Triceps push down v.grip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Triceps push down v.grip

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

triceps kickback

3 sets

Pull

Wide grip pull down

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Wide grip pull down

3 sets

Wide seated row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Wide seated row

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
12 sec

dumbbell row

3 sets

Cable face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Cable face pull

3 sets

Dumbbell shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Dumbbell shrug

3 sets

Standing Alternating dumbell curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

Standing Alternating dumbell curl

3 sets

Machine bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
0 sec
2
@RPE9
12
0 sec
3
@RPE9
12
0 sec

Machine bicep curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
12
120 sec
3
@RPE9
12
120 sec

reverse curl

3 sets

Leg

leg curl

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

leg curl

3 sets

Wighted sit wall

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Wighted sit wall

3 sets

Single leg extension

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

Single leg extension

3 sets

Dumbbell Romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

Dumbbell Romanian deadlift

3 sets

Single leg kick back

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

Single leg kick back

3 sets

Seated calf raise

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

Seated calf raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
60 sec
2
@RPE9
12
60 sec
3
@RPE9
12
60 sec

Cable crunch

3 sets

Dumbbell side bend

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
0 sec
2
@RPE9
12
0 sec
3
@RPE9
12
0 sec

Dumbbell side bend

3 sets