Workout Routine

Upper Lower

by Karlo

Workouts

Upper 1

Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

Machine Press

2 sets

Lat Pull Pendulum

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

Lat Pull Pendulum

2 sets

Shoulder Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

Shoulder Machine Press

2 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

t-bar row

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE10
6 +
amrap
120 sec

triceps pushdowns

2 sets

Biceps Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE10
6 +
amrap
120 sec

Biceps Curl Machine

2 sets

Lower 1

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

hack squat

2 sets

Smith Machine RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

Smith Machine RDL

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE9
6
120 sec

leg extension

2 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE9
6
120 sec

Hamstring Curl

2 sets

calf raise

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

calf raise

2 sets

Upper 2

Dumbbell Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

Dumbbell Incline Bench Press

2 sets

One Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

One Arm Lat Pulldown

2 sets

Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
120 sec

Machine Press

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
120 sec

seated cable row

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE9
6
120 sec

curl

2 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE9
6
120 sec

single arm triceps extension

2 sets

Lower 2

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

leg press

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
180 sec
2
@RPE9
6
180 sec

hip thrust

2 sets

Sissy Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
120 sec

Sissy Squat

1 sets

Hamstring Seated Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6
120 sec

Hamstring Seated Curl

1 sets

calf raise

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

calf raise

2 sets

Kad kod kuce radim

bench press

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

bench press

1 sets