aunrea

a month ago

Upper Body - Trainer Made Routine

Duration

53min

Volume

7,880 lbs

Chest Fly (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 8 rpe

2

20lbs x 10 reps

 @ 8.5 rpe

3

20lbs x 10 reps

 @ 9.5 rpe

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 8 rpe

2

20lbs x 10 reps

 @ 9.5 rpe

3

20lbs x 10 reps

 @ 10 rpe

Chest Press (Machine)

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 7 rpe

2

20lbs x 10 reps

 @ 7.5 rpe

3

20lbs x 10 reps

 @ 8.5 rpe

Lat Pulldown (Machine)

Go up 55lbs next time

SETS

WEIGHT & REPS

1

50lbs x 10 reps

 @ 7 rpe

2

50lbs x 10 reps

 @ 7.5 rpe

3

50lbs x 10 reps

 @ 8 rpe

Seated Row (Machine)

Change padding setting to 2, go up tp 35lbs next time

SETS

WEIGHT & REPS

1

30lbs x 10 reps

 @ 8 rpe

2

30lbs x 10 reps

 @ 8.5 rpe

3

30lbs x 10 reps

 @ 8.5 rpe

Seated Shoulder Press (Machine)

SETS

WEIGHT & REPS

1

10lbs x 5 reps

 @ 8 rpe

2

10lbs x 5 reps

 @ 9.5 rpe

Bicep Curl (Machine)

SETS

WEIGHT & REPS

1

20lbs x 8 reps

 @ 8 rpe

2

20lbs x 8 reps

 @ 8.5 rpe

3

20lbs x 8 reps

 @ 9 rpe

Seated Dip Machine

Set seat to 4, set weight 45lbs

SETS

WEIGHT & REPS

1

30lbs x 10 reps

 @ 6 rpe

2

40lbs x 10 reps

 @ 7.5 rpe

Best Weight

Best Volume

Best 1 Rep Max

3

30lbs x 10 reps

 @ 8 rpe

Torso Rotation (Right)

Change seat setting to 2

SETS

WEIGHT & REPS

1

35lbs x 10 reps

 @ 8 rpe

2

35lbs x 10 reps

 @ 8.5 rpe

3

35lbs x 10 reps

 @ 9.5 rpe

Torso Rotation (Left)

SETS

WEIGHT & REPS

1

35lbs x 10 reps

 @ 8 rpe

2

35lbs x 10 reps

 @ 8.5 rpe

3

35lbs x 10 reps

 @ 9 rpe

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