Workout Routine

Upper Lower

by Jobnoord

Workouts

Upper A

Incline chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Incline chest press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

lat pulldown

3 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

Shoulder Press

3 sets

Wide chestpress

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Wide chestpress

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

seated cable row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

lateral raise

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

preacher curl

3 sets

Overhead cable triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Overhead cable triceps extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

face pull

3 sets

Lower A

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

hip thrust

3 sets

Hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

Hamstring curl

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

leg press

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

good morning

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

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

calf raise

3 sets

Upper B

Incline chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Incline chest press

3 sets

assisted pull-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

assisted pull-up

3 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

Shoulder Press

3 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Chest press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

seated cable row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 1 kg.

side lateral raise

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

hammer curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

face pull

3 sets

Lower B

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

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

leg extension

3 sets

Hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.3 kg.

Hamstring curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

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

bulgarian split squat

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1.25 kg.

calf raise

3 sets

Abs A

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
90 sec
3
–
–
30
90 sec
4
–
–
30 +
amrap
90 sec

pull-over crunch

4 sets

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
90 sec
2
12 +
amrap
90 sec
3
12 +
amrap
90 sec
4
12 +
amrap
90 sec

hanging leg raises

4 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

Russian Twist

4 sets

Abs B

Cable crunch

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

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

Cable crunch

4 sets

candlestick raises

Set
Intensity
Weight
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec
4
12 +
amrap
90 sec

candlestick raises

4 sets

woodchop

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

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

woodchop

4 sets

Arms

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

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

cable curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

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

overhead triceps extension

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

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

hammer curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

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

tricep pushdown

4 sets

reverse cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
90 sec
2
–
–
16
90 sec
3
–
–
16
90 sec
4
–
–
16 +
amrap
90 sec

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

reverse cable curl

4 sets

Arms at home

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

curl

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

triceps extension

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

hammer curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

skull crushers

4 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

wrist curl - flexion

4 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

wrist curl - extension

4 sets