Workout Routine

SST2

by Ahmedsaber

Upper lower push pull leg

Workouts

Upper

bench press

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

bench press

3 sets

Incline cable chest press

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

Incline cable chest press

3 sets

Hammer strength high low

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

Hammer strength high low

3 sets

Hammer strength iso row

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

Hammer strength iso row

3 sets

Machine shoulder press

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

Machine shoulder press

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

Machine bicep curl

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

Machine bicep curl

3 sets

side lateral raise

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

side lateral raise

3 sets

Lower

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec
4
@RPE8
12
60 sec

leg extension

4 sets

Wighted sit wall

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Wighted sit wall

4 sets

Standing adductor band

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Standing adductor band

4 sets

Dumbbell setup

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
60 sec
2
@RPE9
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec

Dumbbell setup

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
60 sec
2
@RPE9
12
60 sec
3
@RPE9
12
60 sec
4
@RPE9
12
60 sec

calf raise

4 sets

Cable Russian twists

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

Cable Russian twists

3 sets

Push

Flat dumbbells chest press

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

Flat dumbbells chest press

3 sets

Barbell incline chest press

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

Barbell incline chest press

3 sets

Incline chest fly

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

Incline chest fly

3 sets

Military shoulder press

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

Military shoulder press

3 sets

Side lateral cable

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

Side lateral cable

3 sets

Incline bench triceps extension

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

Incline bench triceps extension

3 sets

Triceps push down v.grip

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

Triceps push down v.grip

3 sets

Plams-up barbell wrist curl

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

Plams-up barbell wrist curl

2 sets

Pull

V-bar pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
60 sec
2
@RPE9
10
60 sec
3
@RPE9
10
60 sec
4
@RPE6
20
60 sec

V-bar pulldown

4 sets

bent over row

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

bent over row

3 sets

Wide seated row

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

Wide seated row

3 sets

Dumbbell rear delt

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

Dumbbell rear delt

3 sets

Cable bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
60 sec
2
@RPE10
8
60 sec
3
@RPE10
8
60 sec
4
@RPE10
8
60 sec

Cable bicep curl

4 sets

Cable double biceps curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
60 sec
2
@RPE9
8
60 sec
3
@RPE9
8
60 sec

Cable double biceps curl

3 sets

Dumbbell shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
60 sec
2
@RPE9
15
60 sec
3
@RPE9
15
60 sec
4
@RPE9
15
60 sec

Dumbbell shrug

4 sets

Leg raises

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

Leg raises

2 sets

Leg

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
12
60 sec
3
@RPE8
12
60 sec
4
@RPE8
12
60 sec

leg curl

4 sets

Sit wall squat

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Sit wall squat

4 sets

Glutes kickback machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
60 sec
2
@RPE8
15
60 sec
3
@RPE8
15
60 sec
4
@RPE8
15
60 sec

Glutes kickback machine

4 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
4
@RPE8
12
60 sec

Dumbbell Romanian deadlift

4 sets

Standing machine calf raise

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

Standing machine calf raise

3 sets

plank

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

plank

3 sets

Cardio

plank

Set
Time
Rest time
1
20 sec
40 sec
2
20 sec
40 sec
3
20 sec
40 sec
4
20 sec
40 sec

plank

4 sets

High knees march

Set
Intensity
Weight
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

High knees march

4 sets

dead bugs

Set
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

dead bugs

4 sets

Floor bridge

Set
Intensity
Weight
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

Floor bridge

4 sets

Spiderman

Set
Intensity
Weight
Reps
Rest time
1
15
40 sec
2
15
40 sec
3
15
40 sec
4
15
40 sec

Spiderman

4 sets