Workout Routine

Fazer Workout Program

by jzah

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 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
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

bench press

3 sets

pullup

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

pullup

3 sets

dip

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

dip

3 sets

curl

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

curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

triceps extension

3 sets

Workout B

squat

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

squat

3 sets

incline bench press

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

incline bench press

3 sets

deadlift

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

deadlift

3 sets

dip

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

dip

3 sets

seated cable row

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

seated cable row

2 sets

curl

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

curl

3 sets

close-grip bench press

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

close-grip bench press

3 sets