Workout Routine

Dual Body Part Workout

by Ripped_Asian_Dude

All body parts included (Back, shoulders, chest, legs, biceps, triceps)

Workouts

Biceps and Triceps

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
9
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
11 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3-4 reps, increase 1RM by 1 kg
Extra 5+ reps, increase 1RM by 2 kg

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
9
100 sec
3
100% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3-4 reps, increase 1RM by 1 kg
Extra 5-6 reps, increase 1RM by 2 kg

hammer curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
9
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
11 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

triceps extension

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
45 sec
2
100% 1RM
11
45 sec
3
100% 1RM
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

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

triceps pushdowns

3 sets

Tricep Dip

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

Tricep Dip

3 sets

Chest and Legs

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg
4
100% 1RM
12
100 sec

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

cable crossover

4 sets

Low-to-High Cable Crossover

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 2.5 kg
4
100% 1RM
12
100 sec

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

Low-to-High Cable Crossover

4 sets

Chest Dip

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec
2
8
100 sec
3
10
100 sec
4
12
100 sec

Chest Dip

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
20
100 sec
2
100% 1RM
20
100 sec
3
100% 1RM
20
100 sec

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

calf raise

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
9
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
11
100 sec
4
100% 1RM
12
100 sec

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

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
11
100 sec
3
100% 1RM
12
100 sec

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

lunge

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
16
100 sec
2
100% 1RM
17
100 sec
3
100% 1RM
18
100 sec

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

leg press

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
9
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
11
100 sec
4
100% 1RM
12
100 sec

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

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
9
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
11
100 sec

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

leg curl

3 sets