Workout Routine

3x /week (full body, beginner) 11070220

by kbacztub

It is best to do this routine with a day of rest in between every workout, Hi C ;) let’s do this together

Workouts

Day 1 - Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
75% TM
8
180 sec
3
85% TM
8 +
amrap
180 sec

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

bench press

3 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
120 sec
2
75% TM
10 +
amrap
120 sec
3
80% TM
10 +
amrap
120 sec

Shoulder press

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
90 sec
2
75% TM
12
90 sec
3
75% TM
12 +
amrap
90 sec

triceps kickback

3 sets

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
75% TM
8
120 sec
3
80% TM
8 +
amrap
120 sec

incline dumbell press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
65% TM
10 +
amrap
90 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
90 sec
2
75% TM
12
90 sec
3
75% TM
12 +
amrap
90 sec

tricep pushdown

3 sets

Day 2 - Pull

Assisted pull ups

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

Assisted pull ups

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10 +
amrap
120 sec

barbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
65% TM
10 +
amrap
90 sec

curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
120 sec
2
75% TM
12
120 sec
3
80% TM
12 +
amrap
120 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10 +
amrap
120 sec

lat pulldown

3 sets

Day 3 - Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
180 sec
2
75% TM
10
180 sec
3
75% TM
10 +
amrap
180 sec

squat

3 sets

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
180 sec
2
75% TM
12
180 sec
3
75% TM
12 +
amrap
180 sec

Split Squat

3 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
180 sec
2
75% TM
12
180 sec
3
85% TM
12 +
amrap
180 sec

Leg press

3 sets

ABS

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

ABS

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8 +
amrap
120 sec
2
75% TM
8 +
amrap
120 sec
3
80% TM
8 +
amrap
120 sec

leg extension

3 sets