Workout Routine

Free

Upper lower

by sinned2

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2 days on 2 days off

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

Workouts

Oberkörper

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

lateral raise

2×8

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 15 lbs.

fly

1×8+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

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

seated shoulder press

1×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

preacher curl

2×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

skull crushers

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

seated cable row

2×8

Enges Rudern am Kabel

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Enges Rudern am Kabel

2×8

Unterkörper

V Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

V Squat

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 11 lbs.

leg curl

1×8

hanging leg raises

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

hanging leg raises

2×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

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

calf raise

3×8

Bauch Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

Bauch Maschine

1×8