Workout Routine

FULL BODY TRAINING PROGRAM 0.1 (4x)

by joaoluizbarbosa

Workouts

BLOCO 2 / SEMANA 5 / DIA 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
2
300 sec

deadlift

1 sets

Reset Deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
2
300 sec
2
80% 1RM
2
300 sec
3
80% 1RM
2
300 sec

Reset Deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
180 sec
2
80% 1RM
8
180 sec
3
80% 1RM
8
180 sec
4
80% 1RM
8
180 sec

overhead press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
180 sec
2
@RPE7
12
180 sec
3
@RPE7
12
180 sec
4
@RPE7
12
180 sec

leg extension

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
120 sec
2
@RPE7
15
120 sec
3
@RPE7
15
120 sec

lateral raise

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20
120 sec
2
@RPE7
20
120 sec
3
@RPE7
20
120 sec

Reverse Pec Deck

3 sets

Standing Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
120 sec
2
@RPE7
5
120 sec
3
@RPE7
5
120 sec

Standing Calf Raise

3 sets

ab wheel

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

ab wheel

3 sets

push-ups

Set
Reps
Rest time
1
0 +
amrap
100 sec
2
0 +
amrap
100 sec

push-ups

2 sets