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FB01
by aliem
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Starting TM is 75% of 1RM.
Workouts
Workout A
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
leg press
6 sets
Start
in App
bench press (multi)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
bench press (multi)
6 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
seated cable row
6 sets
Start
in App
shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
shoulder press
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
leg extension
3 sets
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
preacher curl
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
calf raise
3 sets
Start
in App
Workout B
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
deadlift
6 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
incline bench press
6 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
lat pulldown
6 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
leg curl
3 sets
Start
in App
tricep dips
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
tricep dips
3 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
face pull
3 sets
Start
in App
Workout C
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
leg press
6 sets
Start
in App
bench press (multi)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
bench press (multi)
6 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20% TM
10
60 sec
2
40% TM
8
60 sec
3
60% TM
6
120 sec
4
100% TM
10
150 sec
5
100% TM
10
150 sec
6
100% TM
10
180 sec
seated cable row
6 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
hammer curl
3 sets
Start
in App
triceps pushdowns
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
triceps pushdowns
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
150 sec
2
100% TM
10
150 sec
3
100% TM
10
180 sec
calf raise
3 sets
Start
in App