Workout Routine

Free

xtravgnt Upper

by xtravgnt1

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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

Shoulder

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
120 sec
2
80% 1RM
120 lbs
5
120 sec
3
80% 1RM
120 lbs
5
120 sec
4
80% 1RM
120 lbs
5
120 sec
5
80% 1RM
120 lbs
5
120 sec

bench press

5×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
120 sec
2
100% 1RM
45 lbs
8
120 sec
3
100% 1RM
45 lbs
8
120 sec
4
100% 1RM
45 lbs
8
120 sec

tricep pushdown

4×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

shrug

5×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
120 sec
2
80% 1RM
36 lbs
10
120 sec
3
80% 1RM
36 lbs
10
120 sec
4
80% 1RM
36 lbs
10
120 sec
5
80% 1RM
36 lbs
10
120 sec

lat pulldown

5×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec

seated shoulder press

5×8

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Seated Row

5×10