Workout Routine

15 10 5 upper lower

by piotr0234

Workouts

A1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

bench press

6 sets

Chin up z ciężarem

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
0 sec
2
–
–
3
0 sec
3
–
–
4
0 sec
4
–
–
5
0 sec
5
–
–
5
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

Chin up z ciężarem

5 sets

Scalp pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

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

Scalp pullup

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

overhead press

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

seated cable row

6 sets

A2

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

squat

6 sets

deadlift

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

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

deadlift

5 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
90% TM
5
100 sec

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

shrug

6 sets

Biceps hantla

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

Biceps hantla

6 sets

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
60% TM
5
100 sec
3
80% TM
5
100 sec
4
90% TM
5
100 sec
5
100% TM
5
100 sec
6
80% TM
5
100 sec

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

Francuz

6 sets

B1

Wyciskanie na płaskiej

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
60% TM
10
100 sec
3
80% TM
10
100 sec
4
100% TM
10
100 sec
5
80% TM
10
100 sec

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

Wyciskanie na płaskiej

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
60% TM
10
100 sec
3
80% TM
10
100 sec
4
100% TM
10
100 sec
5
80% TM
10
100 sec

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

chinup

5 sets

Scalp

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec

Scalp

2 sets

Wyciskanie na bary 4 oczko

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
60% TM
10
100 sec
3
80% TM
10
100 sec
4
100% TM
10
100 sec
5
80% TM
10
100 sec

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

Wyciskanie na bary 4 oczko

5 sets

seated cable row b trening

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
100 sec
2
60% TM
10
100 sec
3
80% TM
10
100 sec
4
100% TM
10
100 sec
5
80% TM
10
100 sec

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

seated cable row b trening

5 sets

B2

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
5
80% 1RM
10
100 sec

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

hack squat

5 sets

romanian deadlift

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
5
80% 1RM
10
100 sec

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

romanian deadlift

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 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.

lateral raise

4 sets

Tric pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 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 pushdown

4 sets

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 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.

Ez bar curl

4 sets

C1

decline bench press

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

3 sets

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.

Nachwyt

3 sets

Scalpp

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

Scalpp

2 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 2.5 kg.

Wyciskanie na maszynie na bary

3 sets

Wiosło horyzont

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.

Wiosło horyzont

3 sets

C2

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
15
100 sec
2
45% 1RM
15
100 sec
3
60% 1RM
15
100 sec
4
45% 1RM
15
100 sec

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

squat

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
8
100 sec
2
65% 1RM
12
100 sec
3
100% 1RM
15
100 sec
4
65% 1RM
12
100 sec

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

Hyperextensions

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec
4
100% 1RM
15
100 sec

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

cable lateral raise

4 sets

Biceps siedząc na skosie

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec
4
100% 1RM
15
100 sec

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

Biceps siedząc na skosie

4 sets

Triceps

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
100% 1RM
15
100 sec
3
100% 1RM
15
100 sec
4
100% 1RM
15
100 sec

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

Triceps

4 sets