Workout Routine

Ivysaur

by Miiku

Oikea Ivysaus

Starting TM is 90% of 1RM.

Workouts

Treeni 1, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

chinup

4 sets

Treeni 2, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

overhead press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

barbell row

4 sets

Treeni 3, viikko 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

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

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

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

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

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

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

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

chinup

4 sets

Treeni 1, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

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

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

overhead press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

barbell row

4 sets

Treeni 2, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

chinup

4 sets

Treeni 3, viikko 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

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

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
150 sec
2
80% TM
4
150 sec
3
80% TM
4
150 sec
4
80% TM
4
150 sec

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

overhead press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
150 sec
2
70% TM
8
150 sec
3
70% TM
8
150 sec
4
70% TM
8
150 sec

barbell row

4 sets