Workout Routine

45 minute Full Body Cycles

by marktiffany

Workouts

Bench max

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5 +
amrap
100 sec

bench press

1 sets

Overhead press max

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec

overhead press

1 sets

Cycle 1

bench press

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

bench press

1 sets

barbell row

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

barbell row

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec

bench press

1 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec

barbell row

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec

bench press

1 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec

barbell row

1 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec

goblet squat

1 sets

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

goblet squat

1 sets

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
90 sec

goblet squat

1 sets

floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec

floor press

1 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec

straight leg deadlift

1 sets

C1 W2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
8
120 sec
3
@RPE8
6
120 sec

romanian deadlift

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

seated shoulder press

1 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
120 sec

pullup

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec

seated shoulder press

1 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5
120 sec

neutral grip pull up

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8 +
amrap
120 sec

seated shoulder press

1 sets

neutral grip pull up

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

neutral grip pull up

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
90 sec

squat

1 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
90 sec

upright row

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
90 sec

squat

1 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18
90 sec

upright row

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20
90 sec

squat

1 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
0 sec

upright row

1 sets