aunrea

2 months ago

Upper Body - Trainer Made

Duration

51min

Volume

6,260 lbs

Chest Fly (Machine)

Arm 2 20lbs

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 6 rpe

2

20lbs x 10 reps

 @ 7.5 rpe

3

20lbs x 10 reps

 @ 9 rpe

Rear Delt Reverse Fly (Machine)

Arm 1 20lbs

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 7 rpe

2

20lbs x 10 reps

 @ 10 rpe

Chest Press (Machine)

Back 2 no arm 20lbs

SETS

WEIGHT & REPS

1

15lbs x 10 reps

 @ 7 rpe

2

15lbs x 10 reps

 @ 7.5 rpe

3

15lbs x 10 reps

 @ 8 rpe

Lat Pulldown (Machine)

Pad 3 50lbs

SETS

WEIGHT & REPS

1

40lbs x 10 reps

 @ 7 rpe

2

40lbs x 10 reps

 @ 7 rpe

3

50lbs x 10 reps

 @ 8 rpe

Best Weight

Best Volume

Best 1 Rep Max

Seated Row (Machine)

30lbs

SETS

WEIGHT & REPS

1

25lbs x 10 reps

 @ 6 rpe

2

25lbs x 10 reps

 @ 7.5 rpe

3

25lbs x 10 reps

 @ 7.5 rpe

Seated Shoulder Press (Machine)

10lbs

SETS

WEIGHT & REPS

1

10lbs x 5 reps

 @ 8 rpe

2

10lbs x 5 reps

 @ 9.5 rpe

Bicep Curl (Machine)

Maybe 8 next time 20lbs

SETS

WEIGHT & REPS

1

20lbs x 10 reps

 @ 8 rpe

2

20lbs x 10 reps

 @ 9 rpe

3

20lbs x 8 reps

 @ 9.5 rpe

Torso Rotation (Right)

Seat 1 35lbs

SETS

WEIGHT & REPS

1

35lbs x 10 reps

 @ 8 rpe

2

35lbs x 10 reps

 @ 9 rpe

3

35lbs x 10 reps

 @ 9 rpe

Torso Rotation (Left)

Seat 1 35lbs

SETS

WEIGHT & REPS

1

35lbs x 10 reps

 @ 8 rpe

2

35lbs x 10 reps

 @ 9 rpe

3

35lbs x 10 reps

 @ 9.5 rpe

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