Workout Routine

Anton

by gammaphreak

Starting TM is 90% of 1RM.

Workouts

Monday

overhead triceps extension

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

overhead triceps extension

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest Press

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

incline bench press

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

close-grip bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

tricep pushdown

3 sets

Leg day

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
12
100 sec
2
60% TM
12
100 sec
3
70% TM
12
100 sec
4
90% 1RM
12
100 sec

squat

4 sets

reverse lunge

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

reverse lunge

3 sets

romanian deadlift

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

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

leg extension

3 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
90% 1RM
12
100 sec

Hamstring Curl

3 sets

swing

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

swing

3 sets

wall sit

Set
Time
Rest time
1
90 sec
100 sec

wall sit

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

deadlift

3 sets

Push/Pull

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
12
100 sec
2
55% TM
12
100 sec
3
65% TM
12
100 sec

overhead press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
12
100 sec
2
55% TM
12
100 sec
3
65% TM
12
100 sec

seated shoulder press

3 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3 sets

lateral raise

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

lateral raise

3 sets

front raise

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

front raise

3 sets

Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

face pull

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
75% TM
12
60 sec
3
85% TM
12
60 sec

incline bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
75% TM
12
60 sec
3
85% TM
12
60 sec

seated shoulder press

3 sets