Workout Routine

Deload (2 day/week)

by powerdudu

Deloading routine, repeat every 3-6 weeks

Workouts

D1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
9
120 sec
2
70% 1RM
9
120 sec
3
70% 1RM
9
120 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec

lat pulldown

2 sets

leg extension

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

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
110 sec
2
–
–
12
110 sec

leg curl

2 sets

face pull

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

face pull

2 sets

D2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
130 sec
2
70% 1RM
8
130 sec
3
70% 1RM
8
130 sec

squat

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

seated cable row

3 sets

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

machine fly

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec

face pull

2 sets