Workout Routine

Upper / Lower

by Zecio10

DUP 5/4/3 - 12/10/8

Workouts

Upper I

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
@RPE9
5
100 sec
3
@RPE9
5
100 sec

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

bench press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

seated cable row

3 sets

Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Triceps Pushdown

3 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Preacher Curl

3 sets

Hip Adductor

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

Hip Adductor

2 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Standing Calf Raise

3 sets

Lower I

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
@RPE8
5
100 sec
5
@RPE8
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

5 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

sumo deadlift

3 sets

Seated Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Seated Leg Extension

3 sets

Stading Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Stading Leg Curl

3 sets

Upper II

Weighted Pull-up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
@RPE9
5
100 sec
3
@RPE9
5
100 sec
4
@RPE9
5
100 sec
5
@RPE9
5
100 sec

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

Weighted Pull-up

5 sets

Seated Military Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Seated Military Press

3 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Seated Row

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

incline bench press

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

cable crossover

3 sets

Lower II

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec
3
@RPE8
5
100 sec
4
@RPE8
5
100 sec
5
@RPE8
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

5 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Hack Squat

3 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Seated Leg Curl

3 sets

Seated Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Seated Leg Extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

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

Seated Calf Raise

3 sets

Hip Adductor

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

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

Hip Adductor

2 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Standing Calf Raise

2 sets

Upper III

Standing Military Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
@RPE9
5
100 sec
3
@RPE9
5
100 sec

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

Standing Military Press

3 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Seated Row

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

lat pulldown

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Chest Fly

3 sets