Workout Routine

Free

Upper

by chahal18

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Starting TM is 90% of 1RM.

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

Upper

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

19 lbs

10

100 sec

2

75% 1RM

19 lbs

10

100 sec

3

60% 1RM

15 lbs

10

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

34 lbs

10

100 sec

2

75% 1RM

34 lbs

10

100 sec

3

65% 1RM

29 lbs

10

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

2

–

–

10 +

amrap

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

19 lbs

10

100 sec

2

75% 1RM

19 lbs

10

100 sec

Accessory

Curl

Set

Intensity

Weight

Reps

Rest time

1

75% 1RM

19 lbs

10

100 sec

2

@RPE10

18 lbs

10

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

65% 1RM

16 lbs

10

100 sec

2

65% 1RM

16 lbs

10

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

65% 1RM

16 lbs

10

100 sec

2

65% 1RM

16 lbs

10

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

65% 1RM

29 lbs

10

100 sec

2

65% 1RM

29 lbs

10

100 sec

pull-over crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

2

–

–

10 +

amrap

100 sec

Neck curl

Set

Reps

Rest time

1

10 +

amrap

100 sec

2

10 +

amrap

100 sec

3

10 +

amrap

100 sec

Neck extension

Set

Reps

Rest time

1

10 +

amrap

100 sec

2

10 +

amrap

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10 +

amrap

100 sec

2

–

–

10 +

amrap

100 sec

3

–

–

10

100 sec