Workout Routine

Julls journey to tremendo tipazo

by alvirito

Workouts

Workout 1

hack squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

hack squat

5 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

Straight leg deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

curl

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

bench press

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1 sets

Workout 2

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

hip thrust

5 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

overhead triceps extensions

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
10
100 sec
5
55% TM
10
100 sec

seated cable row

5 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
55% TM
5
100 sec
5
55% TM
5
100 sec

side lateral raise

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Abs

1 sets