Workout Routine

Free

Fie Lamis program

by madslyck

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4 dage om ugen Upper / lower split + cardio

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Overkrop

Gå 15 min incline 5

Set
Time
Rest time
1
30 sec
100 sec

Gå 15 min incline 5

1×30 s

Skulderpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Skulderpres

3×12

triceps med reb

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

triceps med reb

3×12

bicep dummbell

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

bicep dummbell

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

seated cable row

2×12

Cardio 30 min

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

Cardio 30 min

1×5

Ben

Gå incline 15 min 5

Set
Time
Rest time
1
30 sec
100 sec

Gå incline 15 min 5

1×30 s

Squat / hacksquat / benpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Squat / hacksquat / benpres

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

romanian deadlift

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

leg curl

3×12

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

elevated glute bridge

3×12

Overkrop 2

Gå 15 min incline 5

Set
Time
Rest time
1
30 sec
100 sec

Gå 15 min incline 5

1×30 s

Skulderpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Skulderpres

3×8

Tricep reb over hovedet

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Tricep reb over hovedet

3×8

Preacher curl med stang

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Preacher curl med stang

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

lat pulldown

2×8

Cardio 30 min

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

Cardio 30 min

1×5

Ben 2

Gå incline 15 min 5

Set
Time
Rest time
1
30 sec
100 sec

Gå incline 15 min 5

1×30 s

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

deadlift

3×8

Squat / hacksquat / benpres

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

Squat / hacksquat / benpres

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg extension

3×8

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

glute ham raise

3×8