Workout Routine

UPPER/LOWER

by karim the dream

UPPER/LOWER BREAK.

Workouts

Upper1

Mobility warmup

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

Dumbell chest supported row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

3

–

–

5

150 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

Cable internal and external rotation

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Dumbell Y raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Rope pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Lower1

Belt Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

200 sec

2

–

–

5

200 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

120 sec

2

–

–

7

120 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

150 sec

2

–

–

7

150 sec

3

–

–

7

150 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

100 sec

2

–

–

7

100 sec

3

–

–

7

100 sec

Crunch machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Leg2

Hyperextensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

3

–

–

5

120 sec

Crunch machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Adductor machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

120 sec

2

–

–

5

120 sec

Upper2

Dumbell chest supported row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

150 sec

2

–

–

5

150 sec

3

–

–

5

150 sec