Workout Routine

3 day

by Hxenen

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 2.5 kg
3
60% 1RM
8
100 sec

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

bench press

3 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

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

Chest press

3 sets

Pectoral

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

Pectoral

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

triceps pushdowns

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
70% 1RM
12
100 sec

triceps extension

3 sets

Workout 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

seated cable row

3 sets

Straight arm pull-down

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
60% 1RM
12
100 sec

Straight arm pull-down

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
65% 1RM
12
100 sec

hammer curl

3 sets

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
60% 1RM
12
100 sec

Barbell curl

3 sets

Workout 3

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
70% 1RM
12 +
amrap
100 sec

leg press

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
70% 1RM
12 +
amrap
150 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
70% 1RM
12 +
amrap
150 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
55% 1RM
12 +
amrap
100 sec

calf raise

3 sets

Glute abductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
3
70% 1RM
12 +
amrap
100 sec

Glute abductor

3 sets