Workout Routine

Upper lower

by Ninjabanana

Upper lower split between two days

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

lat pulldown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

seated shoulder press

3 sets

Plate hold

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
30 sec
2
–
–
1
30 sec

Plate hold

2 sets

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

zottmann curl

3 sets

Cactus curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

Cactus curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

preacher curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

skull crushers

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

triceps pushdowns

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

Cable crunch

3 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

squat

3 sets

curtsy lunges with side kick

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
8
30 sec

curtsy lunges with side kick

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

calf raise

3 sets

Incline leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

Incline leg press

3 sets

Seated Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

Seated Calf raise

3 sets

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets