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Workout Routine
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Alex Cosplay Revamped (6 days/week)
by Doanghenx
Add to library
lariat jajajaja
Workouts
Day 1 - Chest/Back
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
+
amrap
100 sec
bench press
3 sets
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
+
amrap
100 sec
deadlift
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
+
amrap
100 sec
incline bench press
3 sets
Start
in App
t-bar row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
+
amrap
100 sec
t-bar row
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
lat pulldown
3 sets
Start
in App
fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
fly
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
seated cable row
3 sets
Start
in App
pullup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
4
100 sec
2
@RPE9
4
100 sec
3
@RPE10
4
+
amrap
100 sec
pullup
3 sets
Start
in App
pull-over crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
pull-over crunch
3 sets
Start
in App
Day 2 - Arms/Shoulder
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
+
amrap
100 sec
overhead press
3 sets
Start
in App
front raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
front raise
3 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
18
+
amrap
100 sec
lateral raise
3 sets
Start
in App
Cable Rear Delt Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
14
+
amrap
100 sec
Cable Rear Delt Fly
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28
100 sec
hammer curl
3 sets
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28
+
amrap
100 sec
curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
14
+
amrap
100 sec
tricep pushdown
3 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
14
+
amrap
100 sec
skull crushers
3 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15
+
amrap
100 sec
shrug
3 sets
Start
in App
pull-over crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
pull-over crunch
3 sets
Start
in App
Day 3 - Legs
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
9
100 sec
2
@RPE9
9
100 sec
3
@RPE10
10
100 sec
squat
3 sets
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
14
+
amrap
100 sec
leg press
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
14
+
amrap
100 sec
leg curl
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
12
100 sec
romanian deadlift
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
24
100 sec
2
@RPE9
24
100 sec
3
@RPE10
28
+
amrap
100 sec
calf raise
3 sets
Start
in App
wrist curl - flexion
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
24
100 sec
wrist curl - flexion
3 sets
Start
in App
wrist curl - extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
100 sec
2
@RPE9
20
100 sec
3
@RPE10
24
+
amrap
100 sec
wrist curl - extension
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
leg extension
3 sets
Start
in App
pull-over crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
pull-over crunch
3 sets
Start
in App