Workout Routine

1 RM

by Cllipford

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
100% TM
1
100 sec

bench press

2 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

squat

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1 sets

Workout 3

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1 sets

Workout 4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

barbell row

1 sets

Workout 5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1 sets

Workout 6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

overhead press

1 sets

Workout 7

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

front raise

1 sets

Workout 8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

barbell row

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1 sets

Workout 9

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lying barbell triceps extensions

1 sets

Workout 10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

shrug

1 sets