Workout Routine

15-10-5

by piotr0234

Workouts

Workout A

decline bench press a

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

decline bench press a

3 sets

Chin up na maszynie a

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chin up na maszynie a

3 sets

Wyciskanie na maszynie na bary

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Wyciskanie na maszynie na bary

3 sets

Zakroki

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Zakroki

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hyperextensions

3 sets

Biceps nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Biceps nachwyt

3 sets

Tric pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
100% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Tric pushdown

3 sets

Workout B

Wyciskanie na płaskiej

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Wyciskanie na płaskiej

4 sets

Wiosło

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Wiosło

4 sets

Wyciskanie na bary

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Wyciskanie na bary

4 sets

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hack squat

4 sets

Rumuny

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Rumuny

4 sets

Biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Biceps podchwyt

4 sets

Tric nad głową

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
80% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Tric nad głową

4 sets

Workout c

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

5 sets

Chin up z ciężarem

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Chin up z ciężarem

5 sets

Wyciskanie żołnierskie

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
60
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Wyciskanie żołnierskie

5 sets

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Przysiad

5 sets

Martwy

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Martwy

5 sets

biceps mlotek

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

biceps mlotek

5 sets

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Francuz

5 sets