Workout Routine

Health Based

by DBSM

Workouts

Deadlift/Press

Step Down

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec
5
10
30 sec
6
10
30 sec

Step Down

6 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec
4
–
–
12
40 sec
5
–
–
12
40 sec
6
–
–
12
40 sec

single arm, single leg romanian dead lift

6 sets

deadlift

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

deadlift

2 sets

overhead press

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

overhead press

2 sets

Chin up + Curls

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

Chin up + Curls

2 sets

Dips + triceps pushdowns

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

Dips + triceps pushdowns

2 sets

Farmer's Carry

Set
Intensity
Weight
Reps
Rest time
1
40 sec
2
40 sec
3
40 sec
4
40 sec

Farmer's Carry

4 sets

Squat/Bench

Back extensions

Set
Intensity
Weight
Reps
Rest time
1
15
80 sec
2
15
80 sec
3
15
80 sec

Back extensions

3 sets

Step Down

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec
5
10
30 sec
6
10
30 sec

Step Down

6 sets

Box jump

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec

Box jump

3 sets

squat

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

squat

2 sets

bench press

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

bench press

2 sets

Biceps Curl

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

Biceps Curl

2 sets

triceps pushdowns

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

triceps pushdowns

2 sets

chest supported rows

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

chest supported rows

4 sets