Workout Routine

Chest/ triceps

by Clove1

Starting TM is 90% of 1RM.

Workouts

Chest/triceps

Cable flys

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

Cable flys

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
85% 1RM
8
100 sec
3
85% 1RM
8
100 sec
4
85% 1RM
8
100 sec
5
85% 1RM
8 +
amrap
Prog. Overload
100 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

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
85% 1RM
8
100 sec
3
85% 1RM
8
100 sec
4
85% 1RM
8 +
amrap
Prog. Overload
100 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

bench press

4 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
100 sec
3
80% 1RM
8
60 sec
4
80% 1RM
8 +
amrap
Prog. Overload
60 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

decline bench press

4 sets

triceps kickback cable

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10
100 sec

triceps kickback cable

3 sets

triceps extension with rope

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10
100 sec

triceps extension with rope

3 sets

Reverse grip tricep extention with bar

Set
Intensity
Weight
Reps
Rest time
1
85% TM
10
100 sec
2
85% TM
10
100 sec
3
85% TM
10
100 sec

Reverse grip tricep extention with bar

3 sets