Workout Routine

Gym Routine v2

by busn

Workouts

Day 1: Upper Equal Volume

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1 sets

bench press

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

bench press

3 sets

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Unilateral Pull Down

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

side lateral raise

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

overhead triceps extension

3 sets

Seated Row

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

Seated Row

3 sets

Eccentric Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Eccentric Cable Bicep Curl

3 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Crunch Machine

3 sets

Forearm Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Forearm Curls

3 sets

Day 2: Lower Body (Quad Bias)

Warm Up: Iron Cross, Legs Swings, Cossack Squats

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Warm Up: Iron Cross, Legs Swings, Cossack Squats

1 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
10
180 sec

leg press

3 sets

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Seated Leg Curl (Eccentric)

3 sets

Single Legged Leg Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

Single Legged Leg Extensions

3 sets

Adductor Squeeze

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

Adductor Squeeze

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12 +
amrap
120 sec

calf raise

3 sets

Abductor Machine

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

Abductor Machine

3 sets

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Glute-Back Extensions

3 sets

Day 2.1: Cardio

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Glute-Back Extensions

3 sets

calf raise

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

calf raise

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Abductor Machine

3 sets

Adductor Squeeze

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Adductor Squeeze

3 sets

Running

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

Running

3 sets

Day 3: Pull (Lat & Biceps Bias)

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1 sets

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Unilateral Pull Down

3 sets

Pull Up

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

Pull Up

3 sets

Seated Row

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

Seated Row

3 sets

Eccentric Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Eccentric Cable Bicep Curl

3 sets

Spider Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
6
30 sec
3
–
–
6 +
amrap
30 sec

Spider Bicep Curl

3 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Crunch Machine

3 sets

Forearm Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Forearm Curls

3 sets

Day 4: Lower Body Equal Volume

Warm Up: Iron Cross, Legs Swings, Cossack Squats

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Warm Up: Iron Cross, Legs Swings, Cossack Squats

1 sets

bulgarian split squat

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

bulgarian split squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

hip thrust

3 sets

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
12
180 sec

Seated Leg Curl (Eccentric)

3 sets

calf raise

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

calf raise

3 sets

Abductor Machine

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

Abductor Machine

3 sets

Glute-Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Glute-Back Extensions

3 sets

Day 5: Push (Upper Pec & Delts Bias)

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

Set
Intensity
Weight
Reps
Rest time
1
10
0 sec

Warm Up: Shoulder Dislocations, Face Pulls, External & Internal Rotations

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
12
150 sec

incline bench press

3 sets

Cable Chest Fly

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

Cable Chest Fly

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

side lateral raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

rear delt fly

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
6 +
amrap
120 sec

close-grip bench press

3 sets

push-ups

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec

push-ups

4 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Crunch Machine

3 sets

Forearm Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Forearm Curls

3 sets