Workout Routine

Efficient Tri-umph

by drekadottir

Just the three that work.

Workouts

The Alive Three

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

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

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

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

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
15
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

deadlift

3 sets

Warm Up

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 kg.

leg press

3 sets

weighted row machine

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

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

weighted row machine

3 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

lat pulldown

3 sets