Workout Routine

Upper Lower

by vardimis

Workouts

Upper A

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Incline Machine Press

2 sets

Seated Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated Wide-Grip Lat Pulldown

2 sets

JM press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

JM press

2 sets

Unilateral Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Preacher Curl

2 sets

Standing Cable EZ-Bar Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Standing Cable EZ-Bar Reverse Curl

2 sets

High-Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

High-Cable Lateral Raise

2 sets

Lower A

Barbell SLDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell SLDL

2 sets

Decline Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Decline Leg Press

2 sets

Bilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE10
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bilateral Toe Press

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE10
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable crunch

2 sets

Cable Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE10
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Wrist Curl

2 sets

leg press

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

2 sets

Upper B

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
0 sec
2
@RPE10
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

2 sets

Seated Bilateral Lat Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec
3
@RPE10
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Bilateral Lat Row

3 sets

Bench Incline EZ-Bar Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
0 sec
2
@RPE10
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Incline EZ-Bar Cable Pushdown

2 sets

EZ-Bar cable Curl (Face Forward)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
0 sec
2
@RPE10
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

EZ-Bar cable Curl (Face Forward)

2 sets

Standing Unilateral Cable Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE10
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Standing Unilateral Cable Rear Delt Fly

2 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
0 sec
2
@RPE10
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pec Deck

2 sets

Lower B

Unilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE9
12
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Toe Press

2 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE9
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Leg Curl

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
0 sec
2
@RPE9
8
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2 sets

Seated Adduction Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
0 sec
2
@RPE9
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Adduction Machine

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable crunch

1 sets

(Optional) Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
7
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

(Optional) Hip Thrust

1 sets

Bench Supported Free Weight Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Supported Free Weight Wrist Curl

1 sets

Upper C

Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Press Machine

2 sets

High-Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High-Cable Lateral Raise

2 sets

Seated Row (70-90 Abduction)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec
3
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Row (70-90 Abduction)

3 sets

Seated Wide-Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec
3
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Wide-Grip Lat Pulldown

3 sets

EZ-Bar cable Curl (Face Forward)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

EZ-Bar cable Curl (Face Forward)

2 sets

Unilateral Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Cable Pushdown

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
0 sec
2
@RPE8
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

2 sets

Lower C

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

2 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
0 sec
2
@RPE10
6
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Lying Leg Curl

2 sets

Unilateral Toe Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
0 sec
2
@RPE8
10
0 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Unilateral Toe Press

2 sets