Workout Routine

5-day

by Jb750

Workouts

Workout A1

lat pulldown

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

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

lat pulldown

3 sets

chest supported rows

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

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

chest supported rows

2 sets

barbell row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

barbell row

2 sets

rear delt fly

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

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

rear delt fly

2 sets

Workout A2

hammer curl

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

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

hammer curl

2 sets

curl

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

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

curl

2 sets

reverse curl

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

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

reverse curl

2 sets

Workout B1

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

bench press

3 sets

incline bench press

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

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

incline bench press

2 sets

dip

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

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

dip

2 sets

fly

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

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

fly

2 sets

Workout B2

seated overhead press

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

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

seated overhead press

3 sets

lateral raise

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

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

lateral raise

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

calf raise

3 sets