Workout Routine

Jeremy Either inspired

by klguial

Short workout times high intensity

Workouts

Chest & Trciceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
6 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

bench press

4 sets

Inclined Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
6 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

Inclined Dumbell Press

4 sets

High to Low Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
4 +
amrap
20 sec
4
–
–
3 +
amrap
20 sec

High to Low Cable Fly

4 sets

Overhead tricep cable extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
4 +
amrap
20 sec
4
–
–
3 +
amrap
20 sec

Overhead tricep cable extension

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
4 +
amrap
20 sec
4
–
–
3 +
amrap
20 sec

tricep pushdown

4 sets

Cross body tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
4 +
amrap
20 sec
4
–
–
3 +
amrap
20 sec

Cross body tricep extension

4 sets

Back, Biceps & Shoulders

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
6 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

deadlift

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
6 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

chest supported rows

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
8 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

lat pulldown

4 sets

Inclined Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
30 sec
2
–
–
15 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
10 +
amrap
30 sec

Inclined Dumbbell Curl

4 sets

Reverae EZ Bar curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
30 sec
2
–
–
15 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
8 +
amrap
30 sec

Reverae EZ Bar curls

4 sets

Seated dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
20 sec
2
–
–
8 +
amrap
20 sec
3
–
–
6 +
amrap
20 sec
4
–
–
4 +
amrap
20 sec

Seated dumbbell shoulder press

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
8 +
amrap
30 sec
3
–
–
6 +
amrap
30 sec
4
–
–
4 +
amrap
30 sec

cable lateral raise

4 sets

Reverse Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
8 +
amrap
30 sec
3
–
–
6 +
amrap
30 sec
4
–
–
4 +
amrap
30 sec

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

Reverse Pec Deck Fly

4 sets

Legs & Core

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

squat

4 sets

bulgarian split squat

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

bulgarian split squat

2 sets

Contralateral Bulgarian Split Squat

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

Contralateral Bulgarian Split Squat

2 sets

Hamstrings

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Hamstrings

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

hip thrust

4 sets