Workout Routine

GZCLP

by tukumas

Workouts

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

squat

5 sets

bench press

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

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lat pulldown

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg extension

3 sets

OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

overhead press

5 sets

deadlift

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

deadlift

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

front raise

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

seated incline curl

3 sets

Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

bench press

5 sets

squat

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

squat

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lat pulldown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

lateral raise

3 sets

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3 +
amrap
120 sec

deadlift

5 sets

overhead press

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

overhead press

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

dumbbell row

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg curl

3 sets