Workout Routine

Inseason

by Mr. Johnson

Workouts

Workout 1

trap bar deadlift

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

trap bar deadlift

4 sets

incline bench press

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

incline bench press

2 sets

bench press DB

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

bench press DB

2 sets

Australische Ruderei

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

Australische Ruderei

3 sets

Crossack Squat/ SL Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec

Crossack Squat/ SL Hip Thrust

4 sets

Workout 2

bulgarian split squat

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

bulgarian split squat

4 sets

pullup

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

pullup

4 sets

DB Shoulder Press/ DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

DB Shoulder Press/ DB Row

2 sets

Seitheben/hintere fliegende

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

Seitheben/hintere fliegende

2 sets

trunk rotations

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

trunk rotations

3 sets