Workout Routine

Countdown

by Dirk

Workouts

Unterkörper

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
180 sec
2
80% 1RM
4
180 sec
3
85% 1RM
3
180 sec
4
90% 1RM
2
180 sec
5
100% 1RM
1
180 sec

squat

5 sets

romanian deadlift

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

romanian deadlift

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Abs

3 sets

Oberkörper

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
180 sec
2
80% 1RM
4
180 sec
3
85% 1RM
3
180 sec
4
90% 1RM
2
180 sec
5
100% 1RM
1
180 sec

bench press

5 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
85% 1RM
2
180 sec
4
90% 1RM
2
180 sec
5
95% 1RM
1
180 sec
6
100% 1RM
1
180 sec

chinup

6 sets

curl

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

curl

3 sets

skull crushers

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

skull crushers

3 sets