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aspx#workoutID=107293736&isTemplate=true&userID=6787447

UEX Bicep/legs Workout

Welcome to a special UEX chest/shoulder workout.

In this routine you will mainly find different type of superset groups and a few isolated exercises.

Make sure to follow supersets as designed and rest approx 20-35 seconds between each exercise inside the superset group. Once you finish a
specific superset group or , take a 60-70 second rest before continuing. For the isolated exericse, you rest the same amount as it is generally
prescribed(approx 40-50 seconds) before going to the next set. Once you finish the last set of an isolated exercise, rest around 50-60 seconds before
moving on. TRY TO REST AS LITTLE AS YOU CAN INSIDE THE SUPERSET GROUP.

Remember to take exra time off whenever neccessary. These are simply the average prescribed times. I do not recommend you rest too long though
otherwise your pump and overall routine experience won't be as effective.

The intensity/tempo used in the routines has to be at least moderate/medium. The goal is to not lift too ''lazy or slow'' or too ''fast''. Maintain proper form
for all exercises with a moderate intensity.

You will find 3 different types of training in the routine.

- PO
- TILL FAIL SETS
- /last set

PO stands for progressive overload and it essentially means that you progressively increase the weight thats being lifted each set. The most important
thing to remember here is not starting with a ''light'' weight. Start with a weight thats challenging enough for you depending on how much experience
you have with lifting. Afterwards slowly add a few kgs each set until you reach the end. The amount of reps prescribed in the plan is meant for the last
set of that group. Naturally you would do slightly more reps at the start when you're lifting a lighter weight compared to the last set.

TILL FAIL sets is mainly used in a superset group. It's very self explanatory since it means that every single set of that speicifc exericise you lift until
muscle failiure. You simply lift without having a specific amount of reps set in your head. The goal is to fully exhaust your muscle group. Only
remember not to go overboard or ''crazy'' during these sets. The last rep counts the most here so dont stop until you reach that ''burning'' sensation.
Afterwards push yourself with that 1 more crucial rep before finishing it off. Thats the most important rep in general. Remember to take tiny breaks
inbetween of doing a specific exercise to make it more managable and you not injure yourself. THE INTENSITY DURING TILL FAIL SETS SHOULD
BE A BIT HIGHER COMPARED TO THE OTHER TYPES OF TRAINING. THE WEIGHT THATS BEING LIFTED CANNOT BE VERY ''HEAVY''. JUST
MAKE SURE IT IS CHALLENGING ENOUGH SO YOU CAN PROPERLY PUSH THROUGH IT WITH THAT TYPE OF INTENSITY/TEMPO.

/Last set method is also very simple. In a way its simmilar to PO but the only difference is in the last set. If a superset group or isolated exercise has 4
sets, then for the first 3 sets you lift the same amount of weight and in the last 1 you increase the overall weight. Main difference here is that you don't
increase it by a small amount. Make sure it is a noticeable difference in general. This also means you do overall more reps during the first 3 sets. Keep
in mind that the initial weight of the first 3 sets also shouldn't be ''light'' or easy. Always keep it on a ''harder difficulty'' level.

There is also ''all sets'' type where you basically use the same weight(above average) across all sets. Just make sure you are actually lifting a
challenging weight so you properly exhaust your muscle group.

Now if you're a beginner its important to remember 3 things when doing a plan like this.

1) How much you lift

2) How long you rest
3) Your intensity

Normally you will be lifting a much lighter weight than someone who is advanced. I mainly just recommend to not start lifting too ''light'' otherwise youll
just waste energy. Even as a beginner you can still go slightly above than normal since a beginner in lifting is very different to a beginner in calisthenics
type training.

Normally your rest times would also vary. I definetely recommend to take more rest times in general so you can push through it more easily. Just dont
rest for 2+ mins every single time. Its a big mistake people do when resting so long. Always have in mind to not rest for too long.

Your intensity also shouldnt be high or ''moderate''. As a beginner, make sure to keep a below average intensity to prevent any type of injury. This
mainly applies if you aren't lifting with a very light weight.

Dont forget to do a quick stretch session before starting the routine. Also make sure to do 2-3 ''warm up weight'' sets with the exercise that the routine
starts with. These are generally lighter weights to prepare you for the main thing.

Remember to drink a lot of water inbetween sets and practise inhaling through your nose and exhaling through mouth.

Good luck!

If you have any addiotonal questions regarding the routines, simply send a message to my Instagram @jasaoslaj.

UEX Bicep/legs Workout

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Regular workout Created by Jasa Oslaj on Today, last updated on Today.

est. 1h 47m

Equipment

Barbell Cable Dumbbell Machine

Instructions

Welcome to a special UEX chest/shoulder workout.

In this routine you will mainly find different type of superset groups and a few isolated exercises.

Make sure to follow supersets as designed and rest approx 20-35 seconds between each exercise inside the superset
group. Once you finish a specific superset group or , take a 60-70 second rest before continuing. For the isolated
exericse, you rest the same amount as it is generally prescribed(approx 40-50 seconds) before going to the next set.
Once you finish the last set of an isolated exercise, rest around 50-60 seconds before moving on. TRY TO REST AS
LITTLE AS YOU CAN INSIDE THE SUPERSET GROUP.

Remember to take exra time off whenever neccessary. These are simply the average prescribed times. I do not
recommend you rest too long though otherwise your pump and overall routine experience won't be as effective.

The intensity/tempo used in the routines has to be at least moderate/medium. The goal is to not lift too ''lazy or slow''
or too ''fast''. Maintain proper form for all exercises with a moderate intensity.

You will find 3 different types of training in the routine.

- PO
- TILL FAIL SETS
- /last set

PO stands for progressive overload and it essentially means that you progressively increase the weight thats being
lifted each set. The most important thing to remember here is not starting with a ''light'' weight. Start with a weight thats
challenging enough for you depending on how much experience you have with lifting. Afterwards slowly add a few kgs
each set until you reach the end. The amount of reps prescribed in the plan is meant for the last set of that group.
Naturally you would do slightly more reps at the start when you're lifting a lighter weight compared to the last set.

TILL FAIL sets is mainly used in a superset group. It's very self explanatory since it means that every single set of that
speicifc exericise you lift until muscle failiure. You simply lift without having a specific amount of reps set in your head.
The goal is to fully exhaust your muscle group. Only remember not to go overboard or ''crazy'' during these sets. The
last rep counts the most here so dont stop until you reach that ''burning'' sensation. Afterwards push yourself with that
1 more crucial rep before finishing it off. Thats the most important rep in general. Remember to take tiny breaks
inbetween of doing a specific exercise to make it more managable and you not injure yourself. THE INTENSITY
DURING TILL FAIL SETS SHOULD BE A BIT HIGHER COMPARED TO THE OTHER TYPES OF TRAINING. THE
WEIGHT THATS BEING LIFTED CANNOT BE VERY ''HEAVY''. JUST MAKE SURE IT IS CHALLENGING ENOUGH
SO YOU CAN PROPERLY PUSH THROUGH IT WITH THAT TYPE OF INTENSITY/TEMPO.

/Last set method is also very simple. In a way its simmilar to PO but the only difference is in the last set. If a superset
group or isolated exercise has 4 sets, then for the first 3 sets you lift the same amount of weight and in the last 1 you
increase the overall weight. Main difference here is that you don't increase it by a small amount. Make sure it is a
noticeable difference in general. This also means you do overall more reps during the first 3 sets. Keep in mind that
the initial weight of the first 3 sets also shouldn't be ''light'' or easy. Always keep it on a ''harder difficulty'' level.

There is also ''all sets'' type where you basically use the same weight(above average) across all sets. Just make sure
you are actually lifting a challenging weight so you properly exhaust your muscle group.

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Now if you're a beginner its important to remember 3 things when doing a plan like this.

1) How much you lift

2) How long you rest
3) Your intensity

Normally you will be lifting a much lighter weight than someone who is advanced. I mainly just recommend to not start
lifting too ''light'' otherwise youll just waste energy. Even as a beginner you can still go slightly above than normal since
a beginner in lifting is very different to a beginner in calisthenics type training.

Normally your rest times would also vary. I definetely recommend to take more rest times in general so you can push
through it more easily. Just dont rest for 2+ mins every single time. Its a big mistake people do when resting so long.
Always have in mind to not rest for too long.

Your intensity also shouldnt be high or ''moderate''. As a beginner, make sure to keep a below average intensity to
prevent any type of injury. This mainly applies if you aren't lifting with a very light weight.

Dont forget to do a quick stretch session before starting the routine. Also make sure to do 2-3 ''warm up weight'' sets
with the exercise that the routine starts with. These are generally lighter weights to prepare you for the main thing.

Remember to drink a lot of water inbetween sets and practise inhaling through your nose and exhaling through mouth.

Good luck!

If you have any addiotonal questions regarding the routines, simply send a message to my Instagram @jasaoslaj.

Superset of 4 sets

Cable Rope Hammer Curl 8-9 PO

Rest for 20 sec

Cable Rope Hammer Curl TILL FAIL SETS.

Rest for 20 sec

Repeat new set

Rest for 60 sec

Superset of 3 sets

Barbell Preacher Curl 10-11 / last set .8-9

Rest for 20 sec

Barbell Preacher Curl TILL FAIL SETS.

Rest for 20 sec

Repeat new set

Rest for 60 sec

Superset of 4 sets

Zottman Curl 9 10 all sets

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Zottman Curl 9-10 all sets

Rest for 20 sec

Zottman Curl TILL FIAL SETS.

Rest for 20 sec

Dumbbell Isometric Bicep Curl 8-9 each arm all sets

Rest for 20 sec

Repeat new set

Rest for 60 sec

Barbell Narrow Grip Bicep Curl 2 sets x BOTH SETS TILL FAIL. Rest 35 sec between sets

Rest for 55 sec

Superset of 3 sets

Barbell Behind Back Palm Up… 12-13, last set till fail.

Rest for 25 sec

Dumbbell Palm Up Wrist Curl 9-10, last set till fail.

Rest for 25 sec

Repeat new set

Rest for 2 min

Superset of 4 sets

Angled Machine Leg Press 8-9 PO

Rest for 20 sec

Angled Machine Leg Press TILL FAIL SETS.

Rest for 20 sec

Repeat new set

Rest for 60 sec

Barbell Sumo Squat 3 sets x 10-11 / 8-9 last set Rest 50 sec between sets

Rest for 50 sec

Superset of 4 sets

Barbell Back Squat 9-10 all sets

Rest for 20 sec

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Barbell Back Squat TILL FAIL SETS.

Rest for 20 sec

Machine Seated Leg Extension 11-12 / 8-9 last set

Rest for 20 sec

Repeat new set

Rest for 60 sec

Machine Leg Press 3 sets x 10-11 / 8-9 last set Rest 45 sec between sets

Rest for 50 sec

Machine Lying Leg Curl 2 sets x BOTH SETS FAIL. Rest 35 sec between sets

Rest for 50 sec

Machine Seated Calf Raise 3 sets x 14-15,/ 11-12 last set Rest 35 sec between sets

Rest for 50 sec

Machine Standing Calf Raise 3 sets x 12-13 / 9-10 last set Rest 35 sec between sets

Cable Rope Hammer Curl

1) Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine.

2) Grasp the rope with a palms-in grip and stand straight up.

3) Put your elbows at your side and KEEP them there during the entire movement.

4) Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position.

5) Slowly return to the starting position and repeat.

Barbell Preacher Curl

1.Kneel on the floor with your chest supported by a preacher bench, using a wide grip hold an EZ curl bar, palms facing up.

2.Curl the bar upward. Pause.

3.Lower the bar returning to starting position.

4.Repeat.

Zottman Curl
1) Stand and hold two dumbbells with arms hanging down on both sides.

2) Curl both dumbbells up towards your shoulders and when you reach the top, rotate your wrists so that your palms face downwards.

3) Lower the weights to the starting position as your palms face downwards.

4) Repeat.

Dumbbell Isometric Bicep Curl

1) Grab a dumbbell in both hands and curl the left arm so it sits at a 90 degree angle to your body.

2) Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder, pause, and then lower to start
position.

3) Complete the full set curling only your right hand while leaving the left arm still at 90 degrees.

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4) Switch arms and repeat

Barbell Narrow Grip Bicep Curl

1) Placing your hands closer together on the barbell, set your knees with a soft bend, hips back and chest up while you perform the bicep curl.

2) Keep your elbows tucked in while curling.

Barbell Behind Back Palm Up Wrist Curl

1) Start by standing straight, holding a barbell behind your buttocks at arms length and shoulder width apart, with your palms facing outwards.

2) Curl your hands up as high as possible, pause, and lower bar back to starting position.

3) Repeat. Your arms need to be straight at all times.

Dumbbell Palm Up Wrist Curl

1.Start by kneeling beside a flat bench with a dumbbell in each hand. Place forearms flat on the bench palms up, with your wrists on the edge
of the bench.

2.Begin by lowering dumbbells as far as possible, pause.

3.Curl dumbbells up as high as possible. Keep your forearms still during the whole exercise.

4.Repeat.

Angled Machine Leg Press

1. Start seated on the leg press machine, with feet shoulder-width apart on the plate.

2. Slowly lower the weight towards your body, while keeping your lower back in the seat, as low as you can comfortably and under control.

3. Push the weight back up to the start position. Avoid completely straightening or "locking out" the knees at the top. Repeat.

Barbell Sumo Squat

1. When performing this exercise, get your hips as low as you can while maintaining a set back (slight extension throughout your spine).

2. Feet wide and turned out at about 45 degrees.

3. Your knees in line with your feet and hips, while keeping your rib cage high and both hands on the barbell. This will be your starting position.

4. Drive up through your heels, slightly pushing your knees laterally, pause at full extension. Then back to starting position.

5. Repeat for recommended amount of repetitions.

Barbell Back Squat

1) With the Barbell across your upper back, set your feet slightly wider than shoulder-width apart. Have your feet turned out slightly.

2) Keep your chest up and knees out as you sit back and down into your hips.

3) Under control, reverse the motion and push yourself back up to a standing position.

Machine Seated Leg Extension

1) For this exercise, ensure that the pad rests just above the ankle.

2) Secondly, you wanna make sure that the weights don’t tap down in between each repetition.

3) Keep a tall body throughout the exercise.

4) Extend your knees fully, raising your legs straight out.

Machine Leg Press

1. Sit on a leg press machine, and place your feet against the pad about shoulder-width apart. Make sure your knees are bent at the start of the
exercise.

2. Slowly push against the pad using your heels until your knees are almost straight. Do not lock your knees straight at the peak of this
exercise. Then move back into the start position.

3. Repeat for each rep.

Machine Lying Leg Curl

1.When performing the leg curl, what you wanna do is ensure that the bottom pad is just above the ankles and the top pad is above your knee.

2.You don’t want the pad resting on your knee cap.

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3.Also, ensure that the weights don’t tap down between your repetitions.

4. Keeping the torso flat on the bench, ensure your legs are fully stretched.

5.Position your toes straight. This will be your starting position.

6.Begin by curling your leg up as far as you can.

7.Lower back to the starting position.

Machine Seated Calf Raise

1.When performing this exercise, put the ball of your foot on the step.

2.Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on
top of the lever pad in order to prevent it from slipping forward.

3.In order to get full range of motion, point your toe as far as it will go. And then, let the heel drop down as low as it will go.

4.Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.

5.Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.

6.Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a
second.

7.Repeat for the recommended amount of repetitions.

Machine Standing Calf Raise

Stand straight at a standing calf raise machine with your shoulders under the pads and your heels hanging off the foot step. Begin by raising up
on your toes as high as you can go, pause, and then return to the starting position.

Tracking Sheet   (Print and track your progress here. Don't forget to enter them online.)

Exercise Name Set 1 Set 2 Set 3 Set 4

Cable Rope Hammer Curl  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Cable Rope Hammer Curl  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Rest        

Barbell Preacher Curl  reps x   kg  reps x   kg  reps x   kg  

Barbell Preacher Curl  reps x   kg  reps x   kg  reps x   kg  

Rest        

Zottman Curl  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Zottman Curl  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Dumbbell Isometric Bicep Curl  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Rest        

Barbell Narrow Grip Bicep Curl  reps x   kg  reps x   kg    

Rest        

Barbell Behind Back Palm Up Wrist Curl  reps x   kg  reps x   kg  reps x   kg  

Dumbbell Palm Up Wrist Curl  reps x   kg  reps x   kg  reps x   kg  

Rest        

Angled Machine Leg Press  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Angled Machine Leg Press  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Rest        

Barbell Sumo Squat  reps x   kg  reps x   kg  reps x   kg  

Rest        

Barbell Back Squat  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Barbell Back Squat  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Machine Seated Leg Extension  reps x   kg  reps x   kg  reps x   kg  reps x   kg

Rest        

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Machine Leg Press  reps x   kg  reps x   kg  reps x   kg  

Rest        

Machine Lying Leg Curl  reps x   kg  reps x   kg    

Rest        

Machine Seated Calf Raise  reps x   kg  reps x   kg  reps x   kg  

Rest        

Machine Standing Calf Raise  reps x   kg  reps x   kg  reps x   kg  

Previous Stats

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