Workout Routine

Bteam_V4

by Tomlovesarmbars

Workouts

Workout 1

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec
6
–
–
5
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

trap bar deadlift

6 sets

Ball slam

Set
Intensity
Weight
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec
4
5
90 sec
5
5
90 sec
6
5
90 sec

Ball slam

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec
5
–
–
6
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

bench press

5 sets

Pallof hold ISO

Set
Intensity
Weight
Reps
Rest time
1
6
90 sec
2
6
90 sec
3
6
90 sec
4
6
90 sec
5
6
90 sec

Pallof hold ISO

5 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

pendlay row

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 1 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

hammer curl

5 sets

Box step off

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Box step off

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
60 sec
2
–
–
7
60 sec
3
–
–
7
60 sec
4
–
–
7
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

leg curl

4 sets

Jefferson curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Jefferson curls

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

seated cable row

3 sets

Workout 2

Belt squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 5 %

Belt squat

4 sets

Knee to feet jump

Set
Intensity
Weight
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec
4
7
90 sec

Knee to feet jump

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

chinup

5 sets

Glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec
5
–
–
7
90 sec

Glute bridge

5 sets

B stance squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

B stance squat

4 sets

Standing shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Standing shoulder press

4 sets

incline bench press

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

incline bench press

3 sets

chest supported rows

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

chest supported rows

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

calf raise

4 sets

Hip adductor machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Hip adductor machine

4 sets

Decline sit ups

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

Decline sit ups

5 sets

Workout 3

squat

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

squat

1 sets

pullup

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

pullup

1 sets

hip thrust

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

hip thrust

1 sets

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1 sets

bench press

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

bench press

1 sets