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  • Journal of My Gym

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    adila awaludin
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    This document outlines two workout routines: Upper A/Lower A and Upper B/Lower B. It lists the exercises, weights, reps, and sets for each day. The routines focus on compound and isolation exercises for both upper and lower body. They follow a progressive overload model, gradually increasing the weight lifted over multiple sets and workouts.

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    This document outlines two workout routines: Upper A/Lower A and Upper B/Lower B. It lists the exercises, weights, reps, and sets for each day. The routines focus on compound and isolation exercises for both upper and lower body. They follow a progressive overload model, gradually increasing the weight lifted over multiple sets and workouts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    4 views4 pages

    Journal of My Gym

    Uploaded by

    adila awaludin
    This document outlines two workout routines: Upper A/Lower A and Upper B/Lower B. It lists the exercises, weights, reps, and sets for each day. The routines focus on compound and isolation exercises for both upper and lower body. They follow a progressive overload model, gradually increasing the weight lifted over multiple sets and workouts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    WEIGHT

    UPPER A REP SET


    1 2 3 4 5
    Bench press 20 22 24 26 28 5 5
    5 5 5 5 5
    Barbel Over Row 34 36 38 40 42 5 5
    5 5 5 5 5
    Dumbbell shoulder press 12.5 12.5 12.5 8 3
    8 8 6
    Lat pull down 30 35 40 8 3
    10 10 6
    Lateral raise 5 5 5 12 3
    12 12 12
    Barbel cable curl 15 15 15 12 3
    12 12 12
    Tricep cable v extension 15 15 20 12 3
    12 12 12
    Hammer Curl 5 5 5
    8 8

    LOWER A WEIGHT REP SET


    1 2 3 4 5
    Squat 35 37 40 42 44 5 5
    5 5 5 5 5
    Leg press 50 60 70 80 90 5 8
    8 8 8 8 8
    Leg curl 15 20 9 3 12
    12 12 6
    Leg extention 30 35 40 3 12
    12 12 12
    Calve raises 15 15 15 3 12
    12 12 12

    UPPER B WEIGHT REP SET


    1 2 3 4 5
    Over Head Press 14 14 14 10 10 5 5
    5 5 5 5 5
    Chin up 6 6 6 5 5
    Incline barbell / dumbbell press 10 12.5 15 3 8
    8 8 8
    Seated cable rows 30 35 40 3 8
    8 8 8
    Flat bench dumbbell press 12.5 12.5 12.5 3 8
    Bicep bar 4 4 4 3 12
    15 20 25
    Tricep 15 15 15 3 12
    15 20 25

    LOWER B WEIGHT REP SET


    1 2 3 4 5
    Deadlift with SmithMachine 38 40 42 44 46 5 5
    5 5 5 5 5
    Hack squat 40 50 60 70 80 5 8
    Leg curl 3 12
    Leg extention 3 12
    Calve raises 3 12
    TOTAL

    600
    600
    950 mending turunin k 40
    950
    300
    275
    840
    890
    180
    180
    540
    540
    600
    600

    TOTAL

    990
    990

    2800

    474

    1260

    540

    TOTAL

    310
    90

    300

    240
    900

    TOTAL

    1050
    1500

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