Workout Routine

Upper/Lower v2.0

by umer

Workouts

Day 1 - Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Bicep curls

3 sets

Tricep dips

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

Tricep dips

3 sets

Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Single Arm Row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

Day 3 - Lower

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Calf Raise

3 sets

Day 5 - Full Body

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

incline bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

barbell row

3 sets

chin-up

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

chin-up

3 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

shoulder press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

hammer curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.14 kg.

triceps extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets