Workout Routine

Upper Lower

by calebsheldon12

Workouts

Upper #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

bench press

3 sets

Lat Pull-down (plate loaded)

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

Lat Pull-down (plate loaded)

3 sets

incline bench press

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

incline bench press

3 sets

Seated Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
60 sec

Seated Machine Row

3 sets

lateral raise

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

lateral raise

2 sets

Katana Extensions

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

Katana Extensions

2 sets

hammer curl

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

hammer curl

2 sets

Lower #1

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Seated Leg Curl

4 sets

Romanian Deadlift

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

Romanian Deadlift

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

hack squat

3 sets

calf raise

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

calf raise

4 sets

Captain Chair Leg lifts

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Captain Chair Leg lifts

3 sets

Upper #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
150 sec
2
–
–
6
150 sec
3
–
–
6
150 sec

lat pulldown

3 sets

seated overhead press

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

seated overhead press

3 sets

seated cable row

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

seated cable row

3 sets

Flat Dumbbell Press

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

Flat Dumbbell Press

3 sets

Incline DB Fly

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

Incline DB Fly

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

overhead triceps extensions

2 sets

Ez Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Ez Bar Curl

2 sets

Lower #2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

squat

3 sets

leg extension

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

leg extension

3 sets

calf raise

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

calf raise

3 sets

Reverse Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Reverse Cable Fly

2 sets