Workout Routine

Jan 2023

by mbastin

Lower / Upper / Yoga / Full Body / Crossfit

Workouts

Legs and Abs

safety bar squat

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

8

100 sec

2

@RPE8

8

100 sec

3

@RPE9

8

100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.72 kg.

Deficit RDL

Set

Intensity

Weight

Reps

Rest time

1

@RPE7

10

100 sec

2

@RPE8

10

100 sec

3

@RPE9

10

100 sec

Nordics

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

Reverse Nordics

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

hanging leg raises

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

Shoulder tap

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

suitcase carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Upper Body

seated cable row - triangle

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

10

100 sec

2

@RPE9

10

100 sec

3

@RPE9

10

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

10

100 sec

2

@RPE8.5

10

100 sec

3

@RPE9

10

100 sec

Dumbbell Bench Press

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

10

100 sec

2

@RPE8.5

10

100 sec

3

@RPE9

10

100 sec

single arm overhead press

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

10

100 sec

2

@RPE9

10

100 sec

3

@RPE9

10

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

15

100 sec

2

@RPE8.5

15

100 sec

3

@RPE9

15

100 sec

Cable Curl

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

8

100 sec

2

@RPE8.5

8

100 sec

3

@RPE9

8

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

12

100 sec

2

@RPE8.5

12

100 sec

3

@RPE9

12

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

@RPE9

10

100 sec

2

@RPE9.5

10

100 sec

3

@RPE10

10

100 sec

Yoga / Planks

Yoga

Set

Intensity

Weight

Reps

Rest time

1

100 sec

plank

Set

Time

Rest time

1

8 sec

100 sec

Full Body

deadlift

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

8

100 sec

2

@RPE8.5

8

100 sec

3

@RPE9

8

100 sec

ATG Split Squat

Set

Intensity

Weight

Reps

Rest time

1

@RPE9

10

100 sec

2

@RPE9

10

100 sec

3

@RPE10

10

100 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

10

100 sec

2

@RPE8.5

10

100 sec

3

@RPE9

10

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

@RPE8

8

100 sec

2

@RPE8

8

100 sec

3

@RPE9

8

100 sec

WOD

Set

Intensity

Weight

Reps

Rest time

1

100 sec

Crossfit

Crossfit

Set

Intensity

Weight

Reps

Rest time

1

100 sec