Workout Routine

Upper

by toti

Workouts

Biserie1

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

0 sec

2

–

–

8

0 sec

3

–

–

8

0 sec

4

–

–

8

0 sec

5

–

–

8

0 sec

military press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

0 sec

2

–

–

8

0 sec

3

–

–

8

0 sec

4

–

–

8

0 sec

military press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

60 sec

5

–

–

8

60 sec

Triserie

Elevación lateral inclinado banco

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

15

0 sec

3

–

–

15

0 sec

4

–

–

15

0 sec

5

–

–

15

0 sec

Elevación frontal disco

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

15

0 sec

3

–

–

15

0 sec

4

–

–

15

0 sec

5

–

–

15

0 sec

upright row

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec

4

–

–

15

60 sec

5

–

–

15

60 sec

Biceps

Bicep bolea baja 1 mano

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

0 sec

2

–

–

8

0 sec

3

–

–

8

0 sec

4

–

–

8

0 sec

5

–

–

8

0 sec

Bicep polea baja 2 manos

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

0 sec

2

–

–

8

0 sec

3

–

–

8

0 sec

4

–

–

8

0 sec

5

–

–

8

0 sec

Bicep curl banca inclinada 1 mano

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec

4

–

–

15

60 sec

5

–

–

15

60 sec

Triceps

close-grip bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

15

0 sec

3

–

–

15

0 sec

4

–

–

15

0 sec

5

–

–

15

0 sec

Press francés banca inclinada

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

0 sec

2

–

–

15

0 sec

3

–

–

15

0 sec

4

–

–

15

0 sec

5

–

–

15

0 sec

triceps kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec

4

–

–

15

60 sec

5

–

–

15

60 sec