Workout Routine

Chest/Biceps

by PapaFrog11

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

decline bench press

3 sets

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Machine Chest Fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

curl

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

wrist curl

3 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

Cable Rope Hammer Curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
60 sec
2
65% 1RM
8
60 sec
3
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

concentration curl

3 sets

Workout 2

bench press

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

bench press

1 sets