Workout Routine

Free

full-upper-lower-gay

by powerdudu

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

W1D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
100 sec
2
85% 1RM
130 lbs
2
100 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec
5
70% 1RM
105 lbs
10
120 sec
6
70% 1RM
105 lbs
10
120 sec

Smith machine bench press, 15

6 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

machine fly

4×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec
4
–
–
12 +
amrap
90 sec

lateral raise

4×12+

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
100 sec
2
85% 1RM
130 lbs
2
100 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
8
120 sec

squat

5 sets

leg extension

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

leg extension

3×15+

leg curl

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

leg curl

3×15+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10 +
amrap
100 sec

seated incline curl

2×10+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

overhead triceps extension

4 sets

W1D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
8
100 sec
2
85% 1RM
95 lbs
2
100 sec
3
70% 1RM
75 lbs
8
120 sec
4
70% 1RM
75 lbs
8
120 sec
5
70% 1RM
75 lbs
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
6
100 sec
2
75% 1RM
115 lbs
7
120 sec
3
75% 1RM
115 lbs
7
120 sec
4
75% 1RM
115 lbs
7
120 sec
5
75% 1RM
115 lbs
7
120 sec

romanian deadlift

5 sets

leg extension

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

leg extension

3×12+

leg curl

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

leg curl

3×12+

leg adduction

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

leg adduction

2×12+

leg abduction

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

leg abduction

3×12+

calf raise

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

calf raise

3×15+

W1D3

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
85% 1RM
130 lbs
2
90 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
7
120 sec
6
75% 1RM
115 lbs
7
120 sec
7
75% 1RM
115 lbs
7
120 sec

Smith machine bench press, 30

7 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

machine fly

4×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

lateral raise

4×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

lat pulldown

3 sets

T bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
14
120 sec
2
65% 1RM
100 lbs
12
120 sec
3
65% 1RM
100 lbs
12
120 sec

T bar row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
13
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

preacher curl

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

overhead triceps extension

4×12

W2D1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
12
120 sec
4
70% 1RM
31 lbs
12 +
amrap
120 sec

lat pulldown

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
120 sec
2
65% 1RM
70 lbs
12
120 sec
3
65% 1RM
70 lbs
12 +
amrap
120 sec
4
65% 1RM
70 lbs
12 +
amrap
120 sec

t-bar row

4×12+

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
15
100 sec
2
70% 1RM
105 lbs
10
120 sec
3
70% 1RM
105 lbs
10
120 sec

Smith machine bench press, 15

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec
4
–
–
12 +
amrap
90 sec

lateral raise

4×12+

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
9 sec
2
85% 1RM
130 lbs
2
90 sec
3
75% 1RM
115 lbs
7
120 sec
4
75% 1RM
115 lbs
6
120 sec
5
75% 1RM
115 lbs
6
120 sec

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

leg extension

2×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

leg curl

2×5+

seated incline curl

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

seated incline curl

4×10+

overhead triceps extension

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

overhead triceps extension

3×12+

W2D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
10
90 sec
2
85% 1RM
95 lbs
2
90 sec
3
75% 1RM
85 lbs
8
120 sec
4
75% 1RM
85 lbs
8
120 sec
5
75% 1RM
85 lbs
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec
4
70% 1RM
105 lbs
8
120 sec

romanian deadlift

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

leg curl

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

leg extension

3×12+

leg adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec

leg adduction

2×12+

leg abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec

leg abduction

2×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

calf raise

4×15+

W2D3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
5
120 sec
2
75% 1RM
34 lbs
8
120 sec
3
75% 1RM
34 lbs
8
120 sec
4
75% 1RM
34 lbs
7 +
amrap
120 sec
5
75% 1RM
34 lbs
7 +
amrap
120 sec

lat pulldown

5 sets

T bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec
4
70% 1RM
105 lbs
10
100 sec

T bar row

4×10

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
80 sec
2
85% 1RM
130 lbs
2
80 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
8
120 sec
5
70% 1RM
105 lbs
8
120 sec

Smith machine bench press, 30

5 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE10
39 lbs
5 +
amrap
100 sec

machine fly

2×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
5
100 sec
2
@RPE8
20 lbs
5
100 sec
3
@RPE10
22 lbs
5 +
amrap
100 sec
4
@RPE10
22 lbs
5 +
amrap
100 sec

lateral raise

4×5+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
10 +
amrap
100 sec
4
65% 1RM
100 lbs
8 +
amrap
100 sec

preacher curl

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE9
16 lbs
12 +
amrap
100 sec
3
@RPE10
17 lbs
12 +
amrap
100 sec

overhead triceps extensions

3×12+

W3D1

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
10
80 sec
2
85% 1RM
95 lbs
2
80 sec
3
70% 1RM
75 lbs
10
120 sec
4
70% 1RM
75 lbs
10
120 sec
5
70% 1RM
75 lbs
10
120 sec
6
70% 1RM
75 lbs
10
120 sec

leg press

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
80 sec
2
70% 1RM
105 lbs
10
120 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec

romanian deadlift

4×10

leg extension

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

leg extension

3×5+

leg curl

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

leg curl

3×5+

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
80 sec
2
85% 1RM
130 lbs
2
80 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
7
120 sec

Smith machine bench press, 15

5 sets

lateral raise

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

lateral raise

4×5+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
120 sec
2
70% 1RM
75 lbs
10 +
amrap
120 sec
3
70% 1RM
75 lbs
10 +
amrap
120 sec

t-bar row

3 sets

seated incline curl

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

seated incline curl

3×15+

overhead triceps extension

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

overhead triceps extension

2×15+

W3D2

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
80 sec
2
85% 1RM
130 lbs
2
80 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec
5
70% 1RM
105 lbs
10
120 sec

Smith machine bench press, 15

5 sets

machine fly

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

machine fly

3×12+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
12
100 sec
2
70% 1RM
75 lbs
10
100 sec
3
70% 1RM
75 lbs
10 +
amrap
100 sec

t-bar row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10 +
amrap
100 sec

lat pulldown

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

lateral raise

4×12+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
13
100 sec
2
65% 1RM
100 lbs
13
100 sec
3
65% 1RM
100 lbs
12 +
amrap
100 sec
4
65% 1RM
100 lbs
12 +
amrap
100 sec

preacher curl

4 sets

overhead triceps extension

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

overhead triceps extension

3×15+

W3D3

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
90 sec
2
85% 1RM
130 lbs
2
90 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec
5
75% 1RM
115 lbs
7
120 sec
6
75% 1RM
115 lbs
7
120 sec
7
75% 1RM
115 lbs
6
100 sec

squat

7 sets

smith machine good morning

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12 +
amrap
100 sec

smith machine good morning

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

leg extension

4×15+

leg curl

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

leg curl

2×15+

leg adduction

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

leg adduction

2×15+

leg abduction

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

leg abduction

2×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

calf raise

4 sets

W4D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
80 sec
2
85% 1RM
130 lbs
2
80 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
8
120 sec
5
70% 1RM
105 lbs
8
120 sec

Smith machine bench press, 15

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
15
100 sec
2
60% 1RM
90 lbs
13
100 sec
3
60% 1RM
90 lbs
13
100 sec
4
60% 1RM
90 lbs
13 +
amrap
100 sec

preacher curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

seated incline curl

4×12+

smith machine skull crushers

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

smith machine skull crushers

3×15

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12 +
amrap
90 sec
4
–
–
12 +
amrap
90 sec

overhead triceps extension

4×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
10 +
amrap
120 sec

lat pulldown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
100 sec
2
85% 1RM
130 lbs
2
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
75% 1RM
115 lbs
8
100 sec

squat

4 sets

leg extension

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

leg extension

3×12+

leg curl

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

leg curl

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

lateral raise

4×12+

W4D2

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
6
90 sec
2
85% 1RM
95 lbs
2
90 sec
3
75% 1RM
85 lbs
8
120 sec
4
75% 1RM
85 lbs
8
120 sec
5
75% 1RM
85 lbs
8
120 sec

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
120 sec
2
65% 1RM
100 lbs
12
120 sec
3
65% 1RM
100 lbs
12
100 sec

romanian deadlift

3×12

leg extension

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

leg extension

3×15+

leg adduction

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

leg adduction

3×15+

leg abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

leg abduction

4×15+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

calf raise

4×15+

W4D3

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
85% 1RM
130 lbs
2
90 sec
3
70% 1RM
105 lbs
10
120 sec
4
70% 1RM
105 lbs
10
120 sec
5
70% 1RM
105 lbs
10
90 sec

Smith machine bench press, 30

5 sets

machine fly

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

machine fly

2×15+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
13
100 sec
2
65% 1RM
100 lbs
13
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
65% 1RM
100 lbs
12 +
amrap
100 sec

preacher curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

seated incline curl

4×15+

smith machine skull crushers

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

smith machine skull crushers

3×15+

overhead triceps extension

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

overhead triceps extension

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
90 sec

lat pulldown

3×10

T bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
90 sec

T bar row

3×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
15 +
amrap
100 sec

lateral raise

4×15+