Workout Routine

CharbsUL

by cantoun

Starting TM is 90% of 1RM.

Workouts

Monday Upper Session

bench press

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

bench press

5 sets

barbell row

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

barbell row

4 sets

overhead press

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

overhead press

3 sets

lat pulldown

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

lat pulldown

3 sets

cable crossover

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

cable crossover

3 sets

Bayesian Cable Bicep Curls

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

Bayesian Cable Bicep Curls

3 sets

Tuesday Lower Session

squat

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

squat

4 sets

romanian deadlift

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

romanian deadlift

3 sets

tricep pushdown

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

tricep pushdown

1 sets

face pull

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

face pull

1 sets

Cable crunch

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

Cable crunch

3 sets

Thursday Upper Session

incline bench press

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

incline bench press

4 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
@RPE6
3 +
amrap
100 sec

bench press

5 sets

Saturday Lower Session

deadlift

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

deadlift

5 sets