Workout Routine

Free

Upper Lower

by calebsheldon12

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

Workouts

Upper #2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

bench press

3×5

Lat Pull-down (plate loaded)

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

Lat Pull-down (plate loaded)

3×8

incline bench press

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

incline bench press

3×8

Seated Machine Row

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

Seated Machine Row

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

lateral raise

2×12

Katana Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Katana Extensions

2×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

hammer curl

2×12

Lower #1

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Seated Leg Curl

4×10

Romanian Deadlift

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

Romanian Deadlift

3×8

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

hack squat

3×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

calf raise

4×12

Captain Chair Leg lifts

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Captain Chair Leg lifts

3×10

Upper #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
150 sec
2
–
–
6
150 sec
3
–
–
6
150 sec

lat pulldown

3×6

seated overhead press

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

seated overhead press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated cable row

3×10

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Flat Dumbbell Press

3×10

Incline DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Incline DB Fly

2×12

overhead triceps extensions

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

overhead triceps extensions

2×10

Ez Bar Curl

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

Ez Bar Curl

2×10

Lower #2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
165 sec
2
–
–
5
165 sec
3
–
–
5
165 sec

squat

3×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3×10

calf raise

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

calf raise

3×8

Reverse Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Reverse Cable Fly

2×15