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Upper Lower YS ARMS
by Daleste
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Hypertrophy ARMS focused upper lower program.
Workouts
Upper¹
Close Grip Hammer Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Close Grip Hammer Press
2 sets
Start
in App
Smith Machine JM Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Smith Machine JM Press
2 sets
Start
in App
Face Away Cable Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
6
180 sec
Face Away Cable Curl
2 sets
Start
in App
Tricep Pushdown (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE8.5
5
180 sec
3
@RPE9.5
5
180 sec
4
@RPE9.5
5
180 sec
Tricep Pushdown (Unilateral)
4 sets
Start
in App
Incline Dumbbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
100 sec
2
@RPE9.5
8
100 sec
Incline Dumbbell Row
2 sets
Start
in App
Lower¹
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
150 sec
2
@RPE9.5
5
150 sec
calf raise
2 sets
Start
in App
Adductor Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
150 sec
2
@RPE9.5
5
150 sec
Adductor Machine
2 sets
Start
in App
Leg Extension (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE8.5
6
180 sec
3
@RPE9.5
8
180 sec
4
@RPE9.5
8
180 sec
Leg Extension (Unilateral)
4 sets
Start
in App
Lying Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Lying Leg Curl
2 sets
Start
in App
Leg Press (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE8.5
5
180 sec
3
@RPE9.5
6
180 sec
4
@RPE9.5
6
180 sec
Leg Press (Unilateral)
4 sets
Start
in App
Upper²
Flat Chest Press (Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE9.5
8
180 sec
Flat Chest Press (Machine)
2 sets
Start
in App
No Cheat Dumbbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
100 sec
2
@RPE9.5
5
100 sec
No Cheat Dumbbell Curl
2 sets
Start
in App
Tricep Extension (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE8.5
6
180 sec
3
@RPE9.5
8
180 sec
4
@RPE9.5
8
180 sec
Tricep Extension (Unilateral)
4 sets
Start
in App
Hammer Curl (Rope)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
100 sec
2
@RPE9.5
8
100 sec
Hammer Curl (Rope)
2 sets
Start
in App
Lat Pulldown (Wide Grip)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE9.5
5
180 sec
Lat Pulldown (Wide Grip)
2 sets
Start
in App
Lower²
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
6
150 sec
2
@RPE9.5
6
150 sec
calf raise
2 sets
Start
in App
Seated Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
100 sec
2
@RPE9.5
8
100 sec
Seated Leg Curl
2 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
hip thrust
2 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE8.5
6
180 sec
3
@RPE9.5
6
180 sec
4
@RPE9.5
6
180 sec
bulgarian split squat
4 sets
Start
in App
Upper³
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE8.5
5
180 sec
3
@RPE9.5
5
180 sec
4
@RPE9.5
5
180 sec
cable lateral raise
4 sets
Start
in App
Machine Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Machine Chest Fly
2 sets
Start
in App
Smith Machine Shrugs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
180 sec
2
@RPE9.5
5
180 sec
Smith Machine Shrugs
2 sets
Start
in App
Chest Supported Lat Low Row (Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE8.5
8
180 sec
Chest Supported Lat Low Row (Machine)
2 sets
Start
in App
Barbell Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Barbell Bicep Curl
2 sets
Start
in App
Tricep Pushdown (Straight Bar)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE9.5
8
180 sec
Tricep Pushdown (Straight Bar)
2 sets
Start
in App
Lower³
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
140 sec
2
–
–
5
140 sec
calf raise
2 sets
Start
in App
Leg Extension (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
6
180 sec
2
@RPE8.5
6
180 sec
3
@RPE9.5
8
180 sec
4
@RPE9.5
8
180 sec
Leg Extension (Unilateral)
4 sets
Start
in App
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
225 sec
2
@RPE9.5
6
225 sec
hack squat
2 sets
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE8.5
5
200 sec
2
@RPE9.5
6
200 sec
straight leg deadlift
2 sets
Start
in App