Workout Routine

Ivysaur - Streetlifting

by tiwari_57

Workouts

Monday 1

Weighted Dip

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

Weighted Dip

4 sets

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Pull Up

4 sets

Hanging High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

Hanging High Pull

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Belt Squat

3 sets

Wednesday 1

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Dip

4 sets

Weighted Pull Up

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

Weighted Pull Up

4 sets

barbell row

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

barbell row

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

straight leg deadlift

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

straight leg deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

bulgarian split squat

2 sets

Friday 1

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4 +
amrap
360 sec

Weighted Dip

4 sets

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Pull Up

4 sets

Hanging High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

Hanging High Pull

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Belt Squat

3 sets

Monday 2

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Dip

4 sets

Weighted Pull Up

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

Weighted Pull Up

4 sets

barbell row

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

barbell row

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

straight leg deadlift

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

straight leg deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

bulgarian split squat

2 sets

Wednesday 2

Weighted Dip

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

Weighted Dip

4 sets

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Pull Up

4 sets

Hanging High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec

Hanging High Pull

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Belt Squat

3 sets

Friday 2

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

Weighted Dip

4 sets

Weighted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
360 sec
2
–
–
4
360 sec
3
–
–
4
360 sec
4
–
–
4 +
amrap
360 sec

Weighted Pull Up

4 sets

barbell row

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

barbell row

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Barbell Curl

2 sets

straight leg deadlift

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

straight leg deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

bulgarian split squat

2 sets