Workout Routine

Coming Off Cut

by HunterC

IT'S FUCKING OVER WE'RE SO BACK

Workouts

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
68% TM
12
100 sec
2
68% TM
12 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.27 kg.

cable lateral raise

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
100 sec
2
55% TM
15 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

seated overhead press

2 sets

incline machine press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline machine press

2 sets

Pull 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

deadlift

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

curl

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

preacher curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated cable row

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
65% TM
12
100 sec
5
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

romanian deadlift

4 sets

Push 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2.27 kg.

lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
15
100 sec
3
55% TM
15
100 sec
4
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Machine Shoulder Press

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% TM
15
100 sec
2
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

rope pushdown

2 sets

Pull 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

pullup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.27 kg.

curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec
4
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

preacher curl

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
75% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

upright row

4 sets