Workout Routine

Devenir une armoire

by Sakhal

Workouts

Mardi

Développé Couché

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

Développé Couché

4 sets

Développé incliné

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

Développé incliné

3 sets

lateral raise

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

lateral raise

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

military press

4 sets

lying barbell triceps extensions

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

lying barbell triceps extensions

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec

Dips

3 sets

Mercredi

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

pullup

4 sets

Rowing barre

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec

Rowing barre

3 sets

lat pulldown

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

lat pulldown

3 sets

hammer curl

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

hammer curl

3 sets

curl à la barre

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

curl à la barre

3 sets

face pull

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

face pull

3 sets

Jeudi

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

squat

4 sets

Fentes Haltères

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
75 sec
2
–
–
24
75 sec
3
–
–
24
75 sec

Fentes Haltères

3 sets

leg curl

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

leg curl

3 sets

Mollet

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
75 sec
2
–
–
15
75 sec
3
–
–
15
75 sec
4
–
–
15
75 sec

Mollet

4 sets

Presse Cuisse

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

Presse Cuisse

3 sets

hip thrust

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

hip thrust

3 sets

Vendredi

Reverse fly

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

Reverse fly

3 sets

face pull

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

face pull

3 sets

Lombaire

Set
Intensity
Weight
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec

Lombaire

3 sets

Adduction

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

Adduction

3 sets

Abduction

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

Abduction

3 sets

Abdos

Set
Intensity
Weight
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec
4
15
75 sec

Abdos

4 sets