Workout Routine

Carlizzy Returns

by Baer451

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
75% 1RM
10 +
amrap
180 sec

bench press

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
60% 1RM
18 +
amrap
180 sec

seated overhead press

2 sets

Smith Machine Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
60% 1RM
18 +
amrap
180 sec

Smith Machine Incline Bench Press

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

cable lateral raise

2 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Pec Deck

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

lateral raise

2 sets

Katana Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Katana Extension

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

tricep pushdown

2 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
75% 1RM
10 +
amrap
180 sec

deadlift

2 sets

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
60% 1RM
18 +
amrap
180 sec

Wide Grip Lat Pulldown

2 sets

Wide Grip Row Machine

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
60% 1RM
18 +
amrap
180 sec

Wide Grip Row Machine

2 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
60% 1RM
18 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

rear delt fly

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Cable Pullover

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Preacher Curl

2 sets

Behind-Back Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Behind-Back Cable Curl

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
75% 1RM
10 +
amrap
180 sec

squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
70% 1RM
12 +
amrap
180 sec

romanian deadlift

2 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
65% 1RM
15 +
amrap
180 sec

hack squat

2 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Seated Leg Curl

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

leg extension

2 sets

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
65% 1RM
15 +
amrap
180 sec

Lying Leg Curl

2 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
2
55% 1RM
20 +
amrap
180 sec

Seated Calf Raise

2 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
55% 1RM
20 +
amrap
180 sec

Standing Calf Raise

2 sets