Workout Routine

DDS Mimic

by mphilipp17@gmail.com

Workouts

Squat Primary Bench Secondary

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE6
12
100 sec

leg extension

2 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
7
100 sec
2
@RPE7
7
100 sec
3
@RPE7
7
100 sec

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

decline bench press

3 sets

Smith Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
5 +
amrap
100 sec

Smith Incline Bench

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

tricep pushdown

4 sets

Ab Crunch Machine (laying)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE7
12
100 sec

Ab Crunch Machine (laying)

4 sets