Workout Routine

Bracket Smasher Reload

by HazelSXM

Voor Jerson

Workouts

Dag 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

romanian deadlift

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5 +
amrap
100 sec

squat

4 sets

leg press

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

leg press

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Dag 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5 +
amrap
100 sec

bench press

6 sets

neutral grip pull up

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

neutral grip pull up

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6 +
amrap
100 sec

barbell row

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6 +
amrap
100 sec

overhead press

3 sets

lateral raise

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

lateral raise

3 sets

dip

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

dip

3 sets

tricep pushdown

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

tricep pushdown

3 sets

curl

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

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

hammer curl

4 sets

Dag 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec
6
–
–
2
100 sec
7
–
–
2
100 sec
8
–
–
2
100 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3
100 sec
7
–
–
3
100 sec
8
–
–
3
100 sec

bench press

8 sets

deadlift

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

deadlift

3 sets

jump squats

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

jump squats

3 sets

swing

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

swing

4 sets

lat pulldown

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

lat pulldown

3 sets

face pull

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

face pull

3 sets

ab wheel

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

ab wheel

3 sets

Russian Twist

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

Russian Twist

3 sets

Cardio Finisher

Set
Intensity
Weight
Reps
Rest time
1
40 sec
2
40 sec
3
40 sec
4
40 sec
5
40 sec
6
40 sec
7
40 sec
8
40 sec
9
40 sec
10
40 sec

Cardio Finisher

10 sets