Workout Routine

Full Body DF1

by Deplayaz

Workouts

Workout 1 chest back focussed

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE8
6
100 sec
3
@RPE9
6
100 sec

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

incline bench press

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
100 sec

close grip lat pulldown

3 sets

high cable flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

high cable flys

3 sets

pullup

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

pullup

3 sets

Workout 2

bench press

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

bench press

1 sets