Workout Routine

Full Body Aug-Oct

by odinH

Workouts

Full Body 1

deadlift

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

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

deadlift

4 sets

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

incline bench press

4 sets

leg extension

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

leg extension

4 sets

Tricep pushdown (rope)

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Tricep pushdown (rope)

4 sets

Weighted back extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Weighted back extension

3 sets

Standing abs

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Standing abs

3 sets

Full Body 2

Horizontal pullups + pushups

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

Horizontal pullups + pushups

3 sets

squat

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

squat

4 sets

Rotating Bicep Curls

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

Rotating Bicep Curls

4 sets

Abductors

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Abductors

4 sets

Chest press machine

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Chest press machine

4 sets

ATG split squat

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

ATG split squat

3 sets

Full body 3

External seated rotation

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 1 kg.

External seated rotation

4 sets

Bicep curl

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Bicep curl

3 sets

face pull

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

face pull

4 sets

triceps pushdowns

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

triceps pushdowns

4 sets

Tibialis raises (seated) or heel raises

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

Tibialis raises (seated) or heel raises

3 sets

Adductors

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Adductors

4 sets

Workout 4

romanian deadlift

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

romanian deadlift

4 sets

incline reverse fly

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

incline reverse fly

4 sets

Cable external shoulder rotation

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Cable external shoulder rotation

4 sets

Standing lateral pushdown

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Standing lateral pushdown

4 sets

Pull bar - knee raises

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

Pull bar - knee raises

3 sets

Pull row

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Pull row

3 sets