Workout Routine

UPPER/LOWER

by carlinbiel

Workouts

UPPER A

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec
2
@RPE8
5
120 sec
3
@RPE8
5
120 sec
4
@RPE8
5
120 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec
2
@RPE8
5
120 sec
3
@RPE8
5
120 sec
4
@RPE8
5
120 sec

lat pulldown

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec
2
@RPE8
5
120 sec
3
@RPE8
5
120 sec

seated overhead press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec
2
@RPE8
5
120 sec
3
@RPE8
5
120 sec

barbell row

3 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE6
12
120 sec

incline reverse fly

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
120 sec
2
@RPE6
15
120 sec
3
@RPE6
15
120 sec

Leg raises

3 sets

LOWER A

squat

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

squat

1 sets