Workout Routine

xtravgnt Upper

by xtravgnt1

Workouts

Shoulder

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
120 sec
2
80% 1RM
5
120 sec
3
80% 1RM
5
120 sec
4
80% 1RM
5
120 sec
5
80% 1RM
5
120 sec

bench press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
120 sec
2
100% 1RM
8
120 sec
3
100% 1RM
8
120 sec
4
100% 1RM
8
120 sec

tricep pushdown

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

shrug

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
120 sec
2
80% 1RM
10
120 sec
3
80% 1RM
10
120 sec
4
80% 1RM
10
120 sec
5
80% 1RM
10
120 sec

lat pulldown

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

seated shoulder press

5 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Seated Row

5 sets