Workout Routine

4 day split

by Edgaro

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

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

pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

lat pulldown

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

barbell row

2 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

pullovers

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3 sets

Chest Triceps

Flat dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
120 sec
2
–
–
8 +
amrap
100 sec

Flat dumbell press

2 sets

Dumbell incline press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8
100 sec

Dumbell incline press

2 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

fly

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

tricep pushdown

2 sets

Tricep overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Tricep overhead press

2 sets

Legs

Pendulum squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Pendulum squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg extension

2 sets

Hamstring curl seated

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Hamstring curl seated

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

calf raise

2 sets

Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

seated shoulder press

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

side lateral raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

rear delt fly

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

side lateral raise

2 sets