Workout Routine

Dum, Rec, Leg, Cab, Stab, Hip - Repeat

by testheader

Week 1: Mon: Upper Dumbbell Wed: Speed and Recovery Fri: Leg Leg

Week 2: Mon: Upper Cable Wed: Core & stability Fri: Legs Hips

Starting TM is 80% of 1RM.

Workouts

Upper Dumbbell

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
60 sec
2
–
–
3
60 sec
3
–
–
3
60 sec
4
–
–
3
60 sec
5
–
–
3
60 sec
6
–
–
3
60 sec
7
–
–
3
60 sec
8
–
–
3
60 sec
9
–
–
3
60 sec
10
–
–
3
60 sec
11
–
–
3
60 sec
12
–
–
3
60 sec

chinup

12 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
30 sec
2
90% TM
8
30 sec
3
100% TM
8
30 sec

single arm row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
30 sec
2
90% TM
8
30 sec
3
100% TM
8
30 sec

rear delt fly

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
30 sec
2
90% TM
8
30 sec
3
100% TM
8
30 sec

seated overhead press

3 sets

single arm triceps extension

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

single arm triceps extension

3 sets

hammer curl

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

hammer curl

3 sets

Upper Cable

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
45 sec
2
–
–
3
45 sec
3
–
–
3
45 sec
4
–
–
3
45 sec
5
–
–
3
45 sec
6
–
–
3
45 sec
7
–
–
3
45 sec
8
–
–
3
45 sec
9
–
–
3
45 sec
10
–
–
3
45 sec
11
–
–
3
45 sec
12
–
–
3
45 sec

bench press

12 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
60 sec
2
90% TM
8
60 sec
3
100% TM
8
60 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
60 sec
2
90% TM
8
60 sec
3
100% TM
8
60 sec

seated cable row

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
90% TM
8
100 sec
3
100% TM
8
100 sec

cable lateral raise

3 sets

tricep pushdown

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

tricep pushdown

3 sets

curl

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

curl

3 sets

Cable Curl

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

Cable Curl

3 sets

Legs Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
3
60 sec
2
50% 1RM
3
60 sec
3
60% 1RM
3
60 sec
4
60% 1RM
3
60 sec
5
60% 1RM
3
60 sec
6
60% 1RM
3
60 sec
7
60% 1RM
1
60 sec
8
65% 1RM
3
60 sec
9
70% 1RM
3
60 sec
10
75% 1RM
3
60 sec
11
80% 1RM
3
60 sec
12
80% 1RM
3
60 sec

squat

12 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% TM
8
100 sec
2
90% TM
8
100 sec
3
100% TM
8
100 sec

hip thrust

3 sets

lunge

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

lunge

3 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

single arm, single leg romanian dead lift

3 sets

calf raise

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

calf raise

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg curl

3 sets

Legs Hips

deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
2
60 sec
2
45% 1RM
2
60 sec
3
50% 1RM
2
60 sec
4
50% 1RM
2
60 sec
5
50% 1RM
2
60 sec
6
50% 1RM
2
60 sec
7
50% 1RM
2
60 sec
8
55% 1RM
2
60 sec
9
60% 1RM
2
60 sec
10
65% 1RM
2
60 sec
11
70% 1RM
2
60 sec
12
75% 1RM
2
60 sec

deadlift

12 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

cable kickback

3 sets

Cable Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable Hip Abductors

3 sets

Cable leg raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable leg raise

3 sets

Cable leg crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable leg crossover

3 sets

calf raise

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

calf raise

3 sets

Speed & recovery

reverse lunges

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

reverse lunges

3 sets

swing

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

swing

3 sets

goblet squat

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

goblet squat

3 sets

push press

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

push press

3 sets

push-ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

push-ups

3 sets

mountain climbers

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

mountain climbers

3 sets

v-ups

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

v-ups

3 sets

bicycle crunches

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec
3
10
0 sec

bicycle crunches

3 sets

Knee grab reach

Set
Intensity
Weight
Reps
Rest time
1
10
300 sec
2
10
300 sec
3
10
0 sec

Knee grab reach

3 sets

Core & stability

plank

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec
4
30 sec
10 sec
5
30 sec
120 sec
6
30 sec
10 sec
7
30 sec
10 sec
8
30 sec
10 sec
9
30 sec
10 sec
10
30 sec
120 sec
11
30 sec
10 sec
12
30 sec
10 sec
13
30 sec
10 sec
14
30 sec
10 sec
15
30 sec
10 sec

plank

15 sets

halo

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

halo

3 sets

bicycle crunches

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec
5
10
60 sec
6
10
10 sec
7
10
10 sec
8
10
10 sec
9
10
10 sec
10
10
60 sec
11
10
10 sec
12
10
10 sec
13
10
10 sec
14
10
10 sec
15
10
0 sec

bicycle crunches

15 sets

Asymmetric Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
8
15 sec
3
–
–
8
15 sec
4
–
–
8
15 sec
5
–
–
8
15 sec
6
–
–
8
15 sec

Asymmetric Deadlift

6 sets

One-legged Balance

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec
5
60 sec
6
10 sec
7
10 sec
8
10 sec
9
10 sec
10
60 sec
11
10 sec
12
10 sec
13
10 sec
14
10 sec
15
10 sec

One-legged Balance

15 sets

incline bench press

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

incline bench press

3 sets

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec
6
–
–
10
30 sec

wrist supination & pronation exercises

6 sets