Workout Routine

Fenasal itiş çekis

by splashen

Starting TM is 90% of 1RM.

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
5
100 sec
6
–
–
5 +
amrap
100 sec
7
–
–
5 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

7 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 20 %

incline bench press

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec
4
@RPE9
10
100 sec
5
@RPE9
10
100 sec
6
–
–
10 +
amrap
100 sec
7
–
–
10 +
amrap
100 sec

overhead press

7 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
15
100 sec
3
–
–
8
100 sec
4
–
–
15
100 sec
5
–
–
5 +
amrap
100 sec

lateral raise

5 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
10 +
amrap
100 sec

triceps pushdowns

4 sets

One Arm Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

One Arm Triceps Extension

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

cable kickback

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Dips

2 sets

curl

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

curl

1 sets

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
6
100 sec
6
–
–
15
100 sec

barbell row

6 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close grip lat pulldown

4 sets

Incline Dumbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Incline Dumbell Curl

4 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Barbell Curl

4 sets

Alternate Dumbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15
100 sec

Alternate Dumbell Curl

4 sets

Cable Curl

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

Cable Curl

2 sets

21

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

21

1 sets

seated cable row

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

seated cable row

3 sets

One Arm Cable Row

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

One Arm Cable Row

2 sets

Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15 +
amrap
100 sec

Rope Pullover

4 sets

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

leg press

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

leg extension

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

romanian deadlift

4 sets

Adductor

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

Adductor

3 sets

Abductor

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

Abductor

3 sets