Workout Routine

1rm test day

by SampoK30

1rm testausta.

Workouts

1rep maxing

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

military press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec