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WUP
General
Beginner
None
Plan Details
The WUP routine by rhys.winston is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rotate weekly from Heavy, Medium and light. Heavy week focus on 6-8 reps, Medium week 10-12 & Light week 12-15. Partials for leg extension top 1/3 of exercise, leg curl bottom 1/3 single arm pulldown top 1/3 for stretch. 40 second rest are exercises are rest pause sets do as many reps as possible then rest for 40 aiming for 12-15 reps counted as 1 set!
Routine detail
Mon
Chest, Shoulders & Tris
Est. 0 min
7 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
1 Set x 15 Reps
Lateral raise lying
3 Sets x 15 Reps
Dual Cable Triceps Extension
2 Sets x 15 Reps
Cable Incline Tricep Extension
2 Sets x 15 Reps
Tue
Quads
Est. 0 min
6 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Wed
Back & Biceps
Est. 0 min
9 exercises
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Single Arm Seated Pulldown
3 Sets x 12 Reps
Nutral Grip Lat Pulldown
3 Sets x 12 Reps
Single Arm Seated Pulldown
2 Sets x 15 Reps
Smith Machine Shrug
1 Set x 20 Reps
Preacher Curl Machine
2 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Thu
New workout
Est. 0 min
0 exercises
This day is empty
Fri
Glutes & Hams
Est. 0 min
6 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Sat
Calf's & Arms
Est. 0 min
6 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Barbell JM Press
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
