Workout Routine

Demon Time

by binhle1999

Workouts

Bench/Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
240 sec
2
85% 1RM
3
240 sec
3
85% 1RM
3
240 sec
4
85% 1RM
3
240 sec
5
85% 1RM
3 +
amrap
240 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

squat

3 sets

Flat Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Flat Dumbbell Bench Press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

hammer curl

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3 sets

OHP/Deadlift

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
240 sec
2
85% 1RM
3
240 sec
3
85% 1RM
3
240 sec
4
85% 1RM
3
240 sec
5
85% 1RM
3 +
amrap
240 sec

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

deadlift

3 sets

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Dumbbell Shoulder Press

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

goblet squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

leg extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

tricep pushdown

3 sets

Squat/OHP

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
240 sec
2
85% 1RM
3
240 sec
3
85% 1RM
3
240 sec
4
85% 1RM
3
240 sec
5
85% 1RM
3 +
amrap
240 sec

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

overhead press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

barbell row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

curl

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

single arm row

3 sets

Deadlift/Bench

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
240 sec
2
85% 1RM
3
240 sec
3
85% 1RM
3
240 sec
4
85% 1RM
3
240 sec
5
85% 1RM
3 +
amrap
240 sec

deadlift

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
120 sec
2
55% 1RM
10
120 sec
3
55% 1RM
10
120 sec

bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

lat pulldown

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

triceps extension

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3 sets