Workout Routine

Candito LP Strenght/Control

by Kinno

Workouts

Heavy Lower

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec

deadlift

2 sets

leg curl

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

leg curl

3 sets

Cable crunch

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

Cable crunch

3 sets

Heavy Upper

bench press

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

bench press

3 sets

Chest supported row

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

Chest supported row

3 sets

Standing dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec

Standing dumbbell press

1 sets

Assissted pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec

Assissted pullup

1 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Control Lower

Pause squat

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

Pause squat

6 sets

Pause deadlift

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

Pause deadlift

3 sets

ATG split squat

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

ATG split squat

3 sets

Leg raises

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

Leg raises

3 sets

Control Upper

Spoto press

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

Spoto press

6 sets

Pause chest supported row

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

Pause chest supported row

6 sets

Standing dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

Standing dumbbell press

1 sets

Assissted pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

Assissted pullup

1 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets