Workout Routine

Deadcember 24

by lojko12789

Workouts

Day 20

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
1
150 sec
2
80% TM
3
150 sec
3
75% TM
4
150 sec
4
85% TM
2
150 sec
5
90% TM
1
150 sec
6
80% TM
3
150 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
2
150 sec
2
85% TM
2
150 sec
3
80% TM
3
150 sec
4
80% TM
3
150 sec
5
65% TM
6
150 sec
6
80% TM
3
150 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

6 sets

Banded Pull Through

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec

Banded Pull Through

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

lunge

2 sets

DB Squat Jumps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

DB Squat Jumps

2 sets