aunrea

15 days ago

Beginner Upper Body Strength

Duration

41min

Volume

4,200 lbs

Chest Press (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 6 rpe

2

20lbs x 10 reps

 @ 9 rpe

Seated Row (Machine)

SETS

WEIGHT & REPS

1

30lbs x 10 reps

 @ 6 rpe

2

30lbs x 10 reps

 @ 9 rpe

Bicep Curl (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 7 rpe

Best Weight

Best Volume

Best 1 Rep Max

2

10lbs x 10 reps

 @ 10 rpe

Triceps Extension (Machine)

SETS

WEIGHT & REPS

1

30lbs x 10 reps

 @ 8 rpe

Best Weight

Best Volume

Best 1 Rep Max

2

10lbs x 10 reps

 @ 10 rpe

Seated Shoulder Press (Machine)

Very sore

SETS

WEIGHT & REPS

1

10lbs x 10 reps

 @ 9.5 rpe

2

10lbs x 10 reps

 @ 10 rpe

Incline Chest Press (Machine)

SETS

WEIGHT & REPS

1

60lbs x 10 reps

 @ 9 rpe

2

50lbs x 10 reps

 @ 9.5 rpe

Hip Adduction (Machine)

SETS

WEIGHT & REPS

1

20lbs x 12 reps

 @ 9 rpe

2

20lbs x 12 reps

 @ 10 rpe

Hip Abduction (Machine)

SETS

WEIGHT & REPS

1

30lbs x 12 reps

 @ 8 rpe

2

30lbs x 12 reps

 @ 10 rpe

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aunrea

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