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updated upper lower
by Jbromnick
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0-2rir all sets upper lower rest upper lower rest rest
Workouts
Upper 1
machine flat press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
machine flat press
1 sets
Start
in App
incline machine press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
incline machine press
1 sets
Start
in App
chest supported rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
chest supported rows
1 sets
Start
in App
machine shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
machine shoulder press
1 sets
Start
in App
reverse peck deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
7
100 sec
reverse peck deck
1 sets
Start
in App
weighted dips (tricep focus)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
7
100 sec
weighted dips (tricep focus)
1 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
lat pulldown
1 sets
Start
in App
machine lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
machine lateral raise
1 sets
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
preacher curl
1 sets
Start
in App
Lower 1
seated hamstring curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
seated hamstring curl
1 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
bulgarian split squat
1 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
romanian deadlift
1 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
leg extension
1 sets
Start
in App
Abs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Abs
1 sets
Start
in App
upper 2
reverse grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
reverse grip lat pulldown
1 sets
Start
in App
incline machine press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
incline machine press
1 sets
Start
in App
chest supported upper row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
chest supported upper row
1 sets
Start
in App
Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
Cable Chest Fly
1 sets
Start
in App
machine shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
machine shoulder press
1 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
tricep pushdown
1 sets
Start
in App
Cable Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
Cable Bicep Curl
1 sets
Start
in App
machine lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
machine lateral raise
1 sets
Start
in App
reverse peck deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
reverse peck deck
1 sets
Start
in App
lower 2
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
lunge
1 sets
Start
in App
seated hamstring curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
100 sec
seated hamstring curl
1 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
leg extension
1 sets
Start
in App
Abs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Abs
1 sets
Start
in App