Workout Routine

El's Standard

by ElCuntos

My standard workout to date

Workouts

El's Standard

pullup

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

pullup

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

chinup

2 sets

Decline sit ups

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
8
120 sec

Decline sit ups

3 sets

bench press

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

bench press

3 sets

seated overhead press

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

seated overhead press

3 sets

Kneeling dumbbell bent over rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

Kneeling dumbbell bent over rows

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

hack squat

3 sets

Cycling with resistance (Optional)

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cycling with resistance (Optional)

1 sets