Workout Routine

KKH BBB

by Khawley

Workouts

Week 1 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

chinup

5 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 3 successful sessions, 1RM will be suggested to increase by 0.5 kg.

cable crossover

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2.5 kg

leg extension

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Abs

3 sets

Week 1 Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

dip

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

barbell row

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

calf raise

3 sets

Week1 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
100 sec

lateral raise

3 sets

Abs

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

Abs

3 sets

Week 1 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
75% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

straight leg deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

calf raise

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

barbell row

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

Pec Deck

3 sets

Week 2 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
3
100 sec
2
80% 1RM
3
100 sec
3
85% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

cable crossover

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

cable crossover

3 sets

Abs

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

Abs

3 sets

leg extension

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

leg extension

3 sets

Week 2 Dead

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
3
100 sec
2
80% 1RM
3
100 sec
3
85% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

dip

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

barbell row

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
100 sec

calf raise

3 sets

Week 2 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
3
100 sec
2
80% 1RM
3
100 sec
3
85% 1RM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

lateral raise

3 sets

Abs

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

Abs

3 sets

Week 2 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
3
100 sec
2
80% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

straight leg deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
100 sec

calf raise

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

barbell row

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
100 sec

fly

3 sets

Week 3 OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
85% 1RM
3
100 sec
3
90% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

overhead press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

cable crossover

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

leg extension

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
100 sec

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

Abs

3 sets

Week 3 Dead

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
90% 1RM
3
100 sec
3
95% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

deadlift

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

dip

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

barbell row

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

calf raise

3 sets

Week 3 Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
90% 1RM
3
100 sec
3
95% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

bench press

8 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

chinup

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

lateral raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec

Abs

3 sets

Week 4 Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
90% 1RM
3
100 sec
3
95% 1RM
1
100 sec
4
55% 1RM
10
100 sec
5
55% 1RM
10
100 sec
6
55% 1RM
10
100 sec
7
55% 1RM
10
100 sec
8
55% 1RM
10
100 sec

squat

8 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

straight leg deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

calf raise

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10
100 sec

barbell row

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
10
100 sec
2
55% 1RM
10
100 sec
3
55% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Pec Deck

3 sets