Workout Routine

TIME-EFFICIENT TRAINING PROGRAM 0.1 (4x)

by joaoluizbarbosa

Upper/Lower routine 4x a week

Workouts

UPPER¹

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
180 sec
2
@RPE10
10
180 sec

bench press

2 sets

2-grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
180 sec
2
@RPE10
12
180 sec

2-grip lat pulldown

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
180 sec
2
@RPE10
12
180 sec

seated shoulder press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
180 sec
2
@RPE10
12
180 sec

seated cable row

2 sets

Ez bar Skull crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
180 sec
2
@RPE10
15
180 sec

Ez bar Skull crusher

2 sets

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
180 sec
2
@RPE10
15
180 sec

Ez bar curl

2 sets