Workout Routine

Custom Routine

by JacooZza

Workouts

Chest & Bis

bench press

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

bench press

1 sets

bench press

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

bench press

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
55% 1RM
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
55% 1RM
5
100 sec
6
65% TM
5
100 sec

bench press

6 sets

Lat Pulldown Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
100 sec
2
@RPE8
5
100 sec

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

Lat Pulldown Wide Grip

2 sets

Workout 2

bench press

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

bench press

1 sets