Workout Routine

Day 1

by trudi

Workouts

Workout 1

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

seated shoulder press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
65% TM
12
45 sec

bench press

4 sets

lateral leg raises

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

lateral leg raises

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

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

overhead triceps extensions

3 sets