Workout Routine

BSVS2 - PPL

by vaabraham

Behindertensport-Verein Senne 2

Starting TM is 90% of 1RM.

Workouts

Pull

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

chinup

4 sets

seated cable row

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

seated cable row

3 sets

face pull

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

face pull

3 sets

curl

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

curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

bench press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
45 sec
2
65% 1RM
8
45 sec
3
65% 1RM
8
45 sec

overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
45 sec
2
65% 1RM
8
45 sec
3
65% 1RM
8
45 sec

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
45 sec

dip

1 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec
4
–
–
8
100 sec

romanian deadlift

4 sets

Sissysquat

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

Sissysquat

2 sets

Abs

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

Abs

1 sets