Workout Routine

Full Body A/B

by jonathanronning

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.

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

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

Workout B

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec