Workout Routine

3X full body

by Ebbersnmgn

Workouts

Dag 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

romanian deadlift

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

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

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

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

lat pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

leg extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

face pull

3 sets

cable front raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

cable front raise

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

Cable crunch

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

calf raise

3 sets

Dag 2

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

close grip lat pulldown

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

squat

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

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

seated shoulder press

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12
90 sec

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

t-bar row

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

leg curl

3 sets

Cable Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

Cable Flys

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

Cable Curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

tricep pushdown

3 sets

Dag 3

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

leg curl

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

bench press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

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

seated cable row

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
180 sec
2
@RPE8
10
180 sec
3
@RPE8
10
180 sec

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

leg press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

cable lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE9
12
90 sec

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

skull crushers

3 sets

bicep curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
90 sec
2
@RPE9
12
90 sec
3
@RPE7
12
90 sec

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

bicep curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3 sets