Workout Routine

5/8/12

by Umneasas

Workouts

A

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec
6
80% 1RM
5
100 sec

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

bench press

6 sets

Podciąganie podchwyt

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
2
100 sec
2
0% 1RM
3
100 sec
3
0% 1RM
4
100 sec
4
80% 1RM
5
100 sec
5
100% 1RM
5
100 sec

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

Podciąganie podchwyt

5 sets

Scalpp

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

Scalpp

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec
6
80% 1RM
5
100 sec

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

overhead press

6 sets

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

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

Przysiad

5 sets

Wiosło

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec
6
80% 1RM
5
100 sec

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

Wiosło

6 sets

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
90% 1RM
5
100 sec
5
100% 1RM
5
100 sec

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

Francuz

5 sets

B

płaska hantle

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

płaska hantle

4 sets

Scalpp

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

Scalpp

2 sets

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
80% 1RM
8
100 sec

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

wyciąg nachwyt

5 sets

hantle bary 3 oczko

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
80% 1RM
8
100 sec

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

hantle bary 3 oczko

5 sets

Hax squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

Hax squat

4 sets

wiosło wąsko

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
80% 1RM
8
100 sec

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

wiosło wąsko

5 sets

wznosy B

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

wznosy B

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

triceps pushdowns

4 sets

biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

biceps podchwyt

4 sets

C

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
75% 1RM
12
100 sec

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

incline bench press

4 sets

Wyciąg wąsko

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
75% 1RM
12
100 sec

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

Wyciąg wąsko

4 sets

barki maszyna

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec

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

barki maszyna

3 sets

rzymska

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
65% 1RM
12
100 sec

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

rzymska

3 sets

wyciąg dolny szerokim chwytem

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
75% 1RM
12
100 sec

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

wyciąg dolny szerokim chwytem

4 sets

Wznosy C

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

Wznosy C

4 sets

biceps nachwyt

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

biceps nachwyt

4 sets

katany

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

katany

4 sets