Workout Routine

3 day full body

by nishu18

Workouts

Workout 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
40 sec
2
75% 1RM
6
40 sec
3
95% 1RM
2
100 sec
4
88% 1RM
5
100 sec
5
88% 1RM
5
100 sec

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
60 sec
2
60% 1RM
5
60 sec
3
80% 1RM
2
120 sec
4
95% 1RM
1
140 sec
5
90% 1RM
4
140 sec
6
90% 1RM
4
140 sec

deadlift

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
60 sec
2
@RPE8
10
60 sec

chinup

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
60 sec
2
@RPE8
8
60 sec

pullup

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
10
100 sec
3
@RPE8
8
100 sec

dip

3 sets