Workout Routine

Upper Body Focus

by Harley

Workouts

Chest

bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

bench press

3 sets

Incline Chest Press Smith Machine

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Incline Chest Press Smith Machine

3 sets

Chest Fly Pec Dec

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

Chest Fly Pec Dec

3 sets

Kneeling X-press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Kneeling X-press

3 sets

skull crushers

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

skull crushers

3 sets

Tricep pushdown single arm

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Tricep pushdown single arm

3 sets

Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
50% 1RM
5
120 sec
3
60% 1RM
4
120 sec
4
70% 1RM
3
120 sec
5
80% 1RM
2
180 sec
6
90% 1RM
1
180 sec
7
95% 1RM
1
300 sec
8
100% 1RM
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

deadlift

8 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
89 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

bent over row

4 sets

Meadows Row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Meadows Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
59 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

Iliac Pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Iliac Pulldown

3 sets

Preacher curl db

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Preacher curl db

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
59 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Cable Curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
50% 1RM
5
120 sec
3
60% 1RM
4
120 sec
4
70% 1RM
3
120 sec
5
80% 1RM
2
180 sec
6
90% 1RM
1
180 sec
7
95% 1RM
1
300 sec
8
100% 1RM
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

8 sets

leg press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

leg press

3 sets

leg extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

leg extension

3 sets

romanian deadlift

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

romanian deadlift

3 sets

Leg Curl Lying

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Leg Curl Lying

3 sets

Calf Raise Seated

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

Calf Raise Seated

4 sets

Shoulders

seated shoulder press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

seated shoulder press

3 sets

upright row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

upright row

3 sets

side lateral raise

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

side lateral raise

3 sets

Rear delt cable fly

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Rear delt cable fly

4 sets

Front delt raise

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Front delt raise

3 sets

Chest & Auxiliary

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
50% 1RM
5
120 sec
3
60% 1RM
4
120 sec
4
70% 1RM
3
120 sec
5
80% 1RM
1
180 sec
6
90% 1RM
1
180 sec
7
95% 1RM
1
300 sec
8
100% 1RM
1
300 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

8 sets

Incline Chest Press Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Incline Chest Press Smith Machine

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

decline bench press

3 sets

Cable crunch

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

3 sets

Oblique Twist (Wood Chopper)

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

Oblique Twist (Wood Chopper)

3 sets

oblique crunches

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

oblique crunches

3 sets