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Workout Routine
Free
UPPER/LOWER
by karim the dream
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UPPER/LOWER BREAK.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
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Upper1
Mobility warmup
Start
in App
Set
Reps
Rest time
1
10
100 sec
Mobility warmup
1×10
Start
in App
Dumbell chest supported row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
Dumbell chest supported row
3×5
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
rear delt fly
2×5
Start
in App
Cable internal and external rotation
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Cable internal and external rotation
1×5
Start
in App
Dumbell Y raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
Dumbell Y raise
2×5
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
curl
1×5
Start
in App
Rope pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Rope pushdown
1×5
Start
in App
Lower1
Belt Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
200 sec
2
–
–
5
200 sec
Belt Squat
2×5
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
120 sec
2
–
–
7
120 sec
leg extension
2×7
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
150 sec
2
–
–
7
150 sec
3
–
–
7
150 sec
leg curl
3×7
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec
calf raise
3×7
Start
in App
Crunch machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
Crunch machine
2×5
Start
in App
Leg2
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Hyperextensions
1×5
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
leg curl
2×5
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
leg extension
2×5
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
calf raise
3×5
Start
in App
Crunch machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
Crunch machine
2×5
Start
in App
Adductor machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
Adductor machine
2×5
Start
in App
Upper2
Dumbell chest supported row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
Dumbell chest supported row
3×5
Start
in App