Workout Routine

ul 2.5x

by ant_

Workouts

upper

Seated Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec
3
–
–
6 +
amrap
180 sec

Seated Chest Fly

3 sets

actual t bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec

actual t bar

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5 +
amrap
180 sec

lat pulldown

2 sets

Single Arm Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec
3
–
–
6 +
amrap
180 sec

Single Arm Tricep Pushdown

3 sets

nautilus shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5 +
amrap
180 sec

nautilus shoulder press

2 sets

Nautilus Preacher Curls (unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec

Nautilus Preacher Curls (unilateral)

2 sets

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec

Seated Lateral Raise

1 sets

lower

SLDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

SLDL

1 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

Hack Squat

1 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec

Hip Adductor

1 sets

Calf Raise Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
200 sec
2
–
–
5 +
amrap
200 sec

Calf Raise Machine

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec

leg extension

2 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec

Seated Leg Curl

2 sets

Wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Wrist curl

2 sets

wrist extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

wrist extension

2 sets