Workout Routine

FATASS workout

by Umneasas

Workouts

Dom A

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
100% 1RM
8
100 sec

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

Przysiad

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec
5
100% 1RM
5
100 sec

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

bench press

5 sets

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
100% 1RM
8
100 sec

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

wyciąg nachwyt

5 sets

bułgary

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

bułgary

4 sets

Francuz

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec

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

Francuz

4 sets

X-Walk z gumą

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

X-Walk z gumą

3 sets