Workout Routine

Bodybuilding - Week1 - DB/BB

by nouyame

4-Day push-pull using DB and BB

Starting TM is 60% of 1RM.

Workouts

W1D1 - Arms - 5x10 60%

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec
5
60% 1RM
10
100 sec
6
60% 1RM
10
100 sec
7
60% 1RM
10
100 sec

seated overhead press

7 sets

face pull

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

face pull

3 sets

front raise

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

front raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec
5
60% 1RM
10
100 sec
6
60% 1RM
10
100 sec
7
60% 1RM
10
100 sec

curl

7 sets

hammer curl

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

hammer curl

2 sets

W1D2 - Legs - 5x10 60%

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec
5
60% 1RM
10
100 sec
6
60% 1RM
10
100 sec
7
60% 1RM
10
100 sec

squat

7 sets

reverse lunge

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

reverse lunge

3 sets

hip thrust

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

hip thrust

3 sets

W1D3 - Back - 5x10 60%

barbell row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec
5
60% 1RM
10
100 sec
6
60% 1RM
10
100 sec
7
60% 1RM
10
100 sec

barbell row

7 sets

lat pulldown

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

lat pulldown

3 sets

incline reverse fly

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

incline reverse fly

3 sets

W1D4 - Chest 5x10 60%

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
100 sec
2
40% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec
5
60% 1RM
10
100 sec
6
60% 1RM
10
100 sec
7
60% 1RM
10
100 sec

bench press

7 sets

triceps extension

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

triceps extension

3 sets

offset single-arm chest press

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

offset single-arm chest press

3 sets

romanian deadlift

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

romanian deadlift

3 sets