Workout Routine

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by divid2130

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Push Pull Legs Chest Back Arms Delts

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
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Workouts

Chest Tris

Machine Incline Bench

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Incline Bench

4×5+

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bench press

3 sets

Incline Flys

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Incline Flys

2×5+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE8
36 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×5+

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Overhead Triceps Extensions

3×15+

Cable crunch

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

5×5+

Back Bis Traps Forearms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE8
36 lbs
5 +
amrap
100 sec
4
@RPE8
38 lbs
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

4 sets

Bent Over Rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Bent Over Rows

4×5+

Machine Shrugs

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Shrugs

4×5+

Standing DB Alternating Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Standing DB Alternating Curls

3×5+

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×5+

Machine Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE8
36 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Wrist Curls

3×5+

Machine Reverse Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE8
36 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Reverse Wrist Curls

3×5+

Hand Gripper

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
36 lbs
5 +
amrap
100 sec
2
@RPE8
36 lbs
5 +
amrap
100 sec
3
@RPE8
36 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hand Gripper

3×5+

Chest Tris Delts

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

4×15+

DB Flat Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Flat Bench

3×15+

Flat Bench DB Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Flat Bench DB Flys

2×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×15+

Leaning Triceps Pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Leaning Triceps Pushdowns

3×15+

face pull

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

face pull

2×5+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec
5
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

5×15+

Quads Hams Calves

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

4×15

DB Single Leg Squats

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Single Leg Squats

2×5+

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec
4
@RPE8
31 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Standing Calf Raises

4×10+

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Seated Calf Raises

2×15+

Chest Tris

Machine Flat Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec
4
@RPE8
31 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Flat Bench

4×10+

DB Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Incline Bench

3×10+

DB Incline Bench Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Incline Bench Flys

2×10+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps pushdowns

3×10+

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Overhead Triceps Extensions

3×15+

Delts Forearms Abs

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
100 sec
2
@RPE8
31 lbs
10 +
amrap
100 sec
3
@RPE8
31 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

cable lateral raise

3×10+

DB Reverse Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10 +
amrap
100 sec
2
@RPE8
17 lbs
10 +
amrap
100 sec
3
@RPE8
17 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Reverse Flys

3×10+

Machine Wrist Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Wrist Curls

2×5+

Machine Reverse Wrist Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Reverse Wrist Curls

2×5+

Hand Gripper

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8 +
amrap
100 sec
2
@RPE8
33 lbs
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hand Gripper

2×8+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec
5
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

5×15+