Workout Routine

Heff Full-Body

by Heff

Lancester-Heff Equilibrium

Workouts

Lancaster

Squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
150 sec
2
55% 1RM
8
150 sec
3
55% 1RM
8
150 sec

Squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
150 sec
2
55% 1RM
10
150 sec
3
55% 1RM
10
150 sec

bench press

3 sets

pullup

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

pullup

3 sets

Roman Chair Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
15
120 sec
2
55% 1RM
15
120 sec

Roman Chair Back Extensions

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
55% 1RM
20
120 sec

lateral raise

3 sets

Curls

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
15
120 sec
2
55% 1RM
15
120 sec

Curls

2 sets

Heff

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
180 sec
2
55% 1RM
10
180 sec
3
55% 1RM
10
180 sec

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
150 sec
2
55% 1RM
10
150 sec
3
55% 1RM
10
150 sec

overhead press

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
150 sec
2
55% 1RM
12
150 sec
3
55% 1RM
12
150 sec

bent over row

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec

step-up

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec

close-grip bench press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
20
120 sec
2
55% 1RM
20
120 sec
3
55% 1RM
20
120 sec

rear delt fly

3 sets