Workout Routine

2-Day Full Body

by chronometer

Starting TM is 85% of 1RM.

Workouts

Day 1

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

leg extension

3 sets

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Machine Chest Press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

leg curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

lat pulldown

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

goblet squat

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

overhead triceps extensions

3 sets

Day 2

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

leg extension

3 sets

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Machine Chest Press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

leg curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

goblet squat

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
70% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead triceps extensions

3 sets