Workout Routine

Upper Lower

by Snekk

Workouts

Upper A

Low Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Low Cable Chest Fly

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

triceps extension

3 sets

Face Away Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Face Away Bayesian Curl

3 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Seated Shoulder Press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
160 sec
2
–
–
8
160 sec
3
–
–
8 +
amrap
160 sec

seated cable row

3 sets

Back shoulder

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Back shoulder

3 sets

Sit Up Weighted Decline

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
150 sec
2
–
–
8
150 sec

Sit Up Weighted Decline

2 sets

Lower A

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
5 +
amrap
150 sec

leg press

2 sets

Cable Wrist Curl

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

Cable Wrist Curl

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Calf Raise

3 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Reverse Curl

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

leg curl

3 sets

Sit Up Weighted Decline

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
5 +
amrap
150 sec

Sit Up Weighted Decline

2 sets

Upper B

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

preacher curl

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Chest Press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

tricep pushdown

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

cable lateral raise

3 sets

Chest Supported Smith Barbell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Chest Supported Smith Barbell Rows

3 sets

Sit Up Weighted Decline

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Sit Up Weighted Decline

2 sets

Lower B

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

leg extension

2 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Reverse Curl

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Calf Raise

3 sets

Cable Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Cable Wrist Curl

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

leg press

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

leg curl

3 sets

Sit Up Weighted Decline

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Sit Up Weighted Decline

2 sets