Workout Routine

Do exercise

by ghostbust555

Workouts

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
80 sec
2
80% 1RM
10
80 sec
3
90% 1RM
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg press

3 sets

hip adductor machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

hip adductor machine

3 sets

Bent over barbell curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec

Bent over barbell curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
80 sec
2
100% 1RM
12
80 sec
3
100% 1RM
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
80 sec
2
85% 1RM
10
80 sec
3
100% 1RM
8
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
80 sec
2
80% 1RM
10
80 sec
3
100% 1RM
5
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
80 sec
2
10
80 sec

hanging leg raises

2 sets

Arms

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
80 sec
2
90% 1RM
6
80 sec
3
90% 1RM
5
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
80 sec
2
90% 1RM
10
80 sec
3
100% 1RM
10
80 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
80 sec
2
80% 1RM
10
80 sec
3
80% 1RM
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

curl

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
80 sec
2
80% 1RM
10
80 sec
3
100% 1RM
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Cable crunch

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
80 sec
2
90% 1RM
8
80 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

seated shoulder press

2 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
80 sec
2
100% 1RM
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Machine Fly

2 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% TM
10
100 sec

bent over row

2 sets

Back and Abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
80% 1RM
6
100 sec
3
90% 1RM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
90% 1RM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

Oblique machine

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Oblique machine

3 sets

Back extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Back extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
85% 1RM
10
100 sec
3
90% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

Machine row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
75% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Machine row

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Cable crunch

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
80% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

calf raise

3 sets