Workout Routine

Joya’s Routine

by joyanoelle

Starting TM is 90% of 1RM.

Workouts

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
50 sec
2
–
–
8 +
amrap
50 sec
3
–
–
8 +
amrap
50 sec

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
50 sec
2
–
–
6 +
amrap
50 sec
3
–
–
6 +
amrap
50 sec

calf raise

3 sets

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Hip Abductors

3 sets

Hip Adductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Hip Adductors

3 sets

Pull

curl

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

curl

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

face pull

3 sets

Glutes

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

hip thrust

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

bulgarian split squat

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

Back Extension

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
8 +
amrap
50 sec

cable kickback

3 sets

Push

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

lateral raise

3 sets

fly

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

fly

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
50 sec
2
–
–
6
50 sec
3
–
–
6
50 sec

bench press

3 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

Seated Shoulder Press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
50 sec
2
–
–
8
50 sec
3
–
–
6 +
amrap
50 sec

tricep pushdown

3 sets