Workout Routine

Upper

by chahal18

Starting TM is 90% of 1RM.

Workouts

Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
60% 1RM
10
100 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
65% 1RM
10
100 sec

lat pulldown

3 sets

side lateral raise

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

side lateral raise

2 sets

seated cable row

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

seated cable row

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec

bench press

2 sets

Accessory

Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
@RPE10
10
100 sec

Curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec

hammer curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec

overhead triceps extensions

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec

tricep pushdown

2 sets

pull-over crunch

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

pull-over crunch

2 sets

Neck curl

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

Neck curl

3 sets

Neck extension

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

Neck extension

2 sets

lateral raise

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

lateral raise

3 sets