Workout Routine

3 x A Week Greyskull

by Arcspark

Rotate between A and B, add 1kg to upperbody if successful on amrap, 2kg to lowerbody if successful

Workouts

Workout A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

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

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

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

barbell row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

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

squat

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

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

triceps extension

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

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

Abs

3 sets