Workout Routine

Free

Upper Lower + Arms

by Grifrag

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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

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE9
20 lbs
6
100 sec
3
@RPE10
18 lbs
10
100 sec

incline bench press

3 sets

2 Grip- Lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

2 Grip- Lat pulldown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
@RPE10
17 lbs
12
100 sec
3
@RPE10
17 lbs
12
100 sec

seated shoulder press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE10
31 lbs
12
100 sec
3
@RPE10
31 lbs
12
100 sec

seated cable row

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
100 sec
2
@RPE9
18 lbs
10
100 sec
3
@RPE9
18 lbs
10
100 sec

concentration curl

3×10

incline curl reverse 21s

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
21
100 sec
2
@RPE9
21
100 sec

incline curl reverse 21s

2×21

close grip dumbell press

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

close grip dumbell press

3×15

1-Arm Overhead Cable Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec

1-Arm Overhead Cable Extension

2×20

Reverse Grip Forearm Wirst curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE9
20
100 sec

Reverse Grip Forearm Wirst curl

3×20