Workout Routine

Back/biceps

by Clove1

Starting TM is 90% of 1RM.

Workouts

Back

pullup

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

pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10
60 sec
5
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell row

4 sets

Incline bench DB row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline bench DB row

4 sets

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest supported row machine

4 sets

Seated single arm cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated single arm cable row

4 sets

Biceps

Straight bar cable curls

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straight bar cable curls

4 sets

Seated single arm concentration curls

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec
4
65% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated single arm concentration curls

4 sets