Workout Routine

ICF pre Jana

by Kinno

Knee isometrics videjko: https://www.youtube.com/watch?v=Yy7PeWcXZKI Z tych co tam spominali mi prislo najlahsie na stroji abo kettlebells, 45 sekund 3-5 serii by malo pomoct s bolestou

Week One

  • Day 1 - Workout A
  • Day 2 - Rest
  • Day 3 - Workout B
  • Day 4 - Rest
  • Day 5 - Workout A
  • Days 6 & 7 - Rest

Week Two

  • Day 1 - Workout B
  • Day 2 - Rest
  • Day 3 - Workout A
  • Day 4 - Rest
  • Day 5 - Workout B
  • Days 6 & 7 - Rest

Starting TM is 90% of 1RM.

Workouts

Workout A

Knee Isometric

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Knee Isometric

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 2.5 kg

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 2.5 kg

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 2.5 kg

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bent over row

5 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

shrug

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps extension

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated incline curl

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
240 sec
2
65% 1RM
10
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Hyperextensions

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Cable crunch

3 sets

Workout B

Knee Isometric

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

Knee Isometric

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
240 sec
2
65% 1RM
5
240 sec
3
65% 1RM
5
240 sec
4
65% 1RM
5
240 sec
5
65% 1RM
5 +
amrap
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bent over row

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

close-grip bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
240 sec
2
65% 1RM
8
240 sec
3
65% 1RM
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
240 sec
2
65% 1RM
10
240 sec
3
65% 1RM
10
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Cable crunch

3 sets