Workout Routine

Kidlike's no brain days

by Kidlike

Workouts

Legs

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 2.5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Machine hip abduction

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

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

leg press

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

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

Hyperextensions

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
75% 1RM
8
100 sec
5
80% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

leg curl

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

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

leg extension

5 sets

Machine Abs

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
70% 1RM
8
120 sec
4
75% 1RM
8
120 sec
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 5 kg

Machine Abs

5 sets