Workout Routine

AGONY

by adramed

Workouts

LEGS SHOULDERS

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16
60 sec
2
@RPE8
12
60 sec
3
@RPE8
10
60 sec
4
@RPE8
8
60 sec
5
@RPE8
8
60 sec

leg press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
6
100 sec

squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
25
100 sec
2
@RPE8
20
100 sec
3
@RPE8
16
100 sec
4
@RPE8
12
100 sec

leg extension

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec
3
@RPE6
15
100 sec

lunge

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
25
100 sec
2
@RPE6
20
100 sec
3
@RPE6
20
100 sec
4
@RPE6
15
100 sec

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

calf raise

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

cable lateral raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

seated shoulder press

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

front raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

rear delt fly

3 sets

CHEST TRICEPS CARDIO

PEC FLY MACHINE

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

PEC FLY MACHINE

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec
5
@RPE8
6
100 sec

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec
5
@RPE8
6
100 sec

bench press

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
12
100 sec
5
–
–
10
100 sec

pullovers

5 sets

MACHINE CHEST PRESS

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
3
–
–
25
100 sec

MACHINE CHEST PRESS

3 sets

triceps extension SUPINATED

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

triceps extension SUPINATED

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

overhead triceps extensions

3 sets

triceps extension ROPE

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

triceps extension ROPE

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

dip

3 sets

TREADMILL INCLINE 25 MINUTES

Set
Intensity
Weight
Reps
Rest time
1
100 sec

TREADMILL INCLINE 25 MINUTES

1 sets

BACK BICEPS

REVERSE FLY MACHINE

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

REVERSE FLY MACHINE

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
8
100 sec

t-bar row

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

single arm row

4 sets

BACK EXTENSION

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

BACK EXTENSION

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
12
100 sec
3
@RPE8
10
100 sec
4
@RPE8
10
100 sec
5
@RPE8
8
100 sec

lat pulldown

5 sets

close grip lat pulldown SUPINATED

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

close grip lat pulldown SUPINATED

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec

preacher curl

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
20
100 sec
3
–
–
15
100 sec

cable lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec

curl

3 sets

COMPOUNDS CARDIO

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec
4
@RPE8
5
100 sec
5
@RPE8
5
100 sec

trap bar deadlift

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec
4
@RPE8
5
100 sec
5
@RPE8
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
8
100 sec
4
@RPE8
5
100 sec
5
@RPE8
5
100 sec

squat

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec
4
@RPE8
8
100 sec
5
@RPE8
8
100 sec

barbell row

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec
4
@RPE8
8
100 sec

seated shoulder press

4 sets

TREADMILL INCLINE 25 MINUTES

Set
Intensity
Weight
Reps
Rest time
1
100 sec

TREADMILL INCLINE 25 MINUTES

1 sets

ARMS (SUPERSETS)

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

skull crushers

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

preacher curl

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

hammer curl

4 sets

OHEARN PRESS

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

OHEARN PRESS

4 sets

CABLE CURL

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

CABLE CURL

3 sets

triceps extension ROPE

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

triceps extension ROPE

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

reverse curl

3 sets

push-ups

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

push-ups

3 sets