Workout Routine

ChestTri/BackBi/Legs

by RicoShaiOner

Workouts

Chest/Tri

machine chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

machine chest press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

bench press

4 sets

Assisted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
110 sec
2
–
–
18
110 sec
3
–
–
18
110 sec
4
–
–
18
110 sec

Assisted dips

4 sets

cable overhead tricep extention

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
110 sec
2
–
–
14
110 sec
3
–
–
14
110 sec

cable overhead tricep extention

3 sets

single arm tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
110 sec
2
–
–
15
110 sec
3
–
–
15
110 sec
4
–
–
15
110 sec

single arm tricep pushdown

4 sets

Back/Bi

High row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
110 sec
2
–
–
15
110 sec
3
–
–
15
110 sec
4
–
–
15
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

High row

4 sets

Cable pull over

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Cable pull over

4 sets

Cable Preyer

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Cable Preyer

4 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
110 sec
2
–
–
14
110 sec
3
–
–
14
110 sec
4
–
–
14
110 sec

Preacher Curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
110 sec
2
–
–
15
110 sec
3
–
–
15
110 sec
4
–
–
15
110 sec

curl

4 sets

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
110 sec
2
–
–
15
110 sec
3
–
–
15
110 sec
4
–
–
15
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

leg extension

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec
3
–
–
16
120 sec
4
–
–
16
120 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 2.5 kg.

leg curl

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
120 sec
2
–
–
18
120 sec
3
–
–
16
120 sec
4
–
–
16
120 sec

hack squat

4 sets

calf machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec
4
–
–
16
100 sec

calf machine

4 sets