Workout Routine

Upper Lower + Arms

by Grifrag

Workouts

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE9
6
100 sec
3
@RPE10
10
100 sec

incline bench press

3 sets

2 Grip- Lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec

2 Grip- Lat pulldown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec

seated shoulder press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE10
12
100 sec
3
@RPE10
12
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec

concentration curl

3 sets

incline curl reverse 21s

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
21
100 sec
2
@RPE9
21
100 sec

incline curl reverse 21s

2 sets

close grip dumbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

close grip dumbell press

3 sets

1-Arm Overhead Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

1-Arm Overhead Cable Extension

2 sets

Reverse Grip Forearm Wirst curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

Reverse Grip Forearm Wirst curl

3 sets