Workout Routine

Lagmo UP/LO

by lagmo88

Workouts

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec
3
70% 1RM
3
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec
6
80% 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

bench press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec
6
80% 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 5 kg
Extra 5+ reps, increase 1RM by 10 kg

deadlift

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 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 1-2 reps, increase 1RM by 2.5 kg
Extra 4+ reps, increase 1RM by 5 kg

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated cable row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
8
100 sec
3
80% 1RM
8
100 sec
4
80% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
60% 1RM
15
100 sec
3
60% 1RM
15
100 sec
4
60% 1RM
15
100 sec
5
60% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

face pull

5 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 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

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 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 5 kg
Extra 3+ reps, increase 1RM by 10 kg

leg press

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 1RM
10 +
amrap
100 sec

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10 +
amrap
100 sec

leg curl

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets

Upper 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec
3
70% 1RM
3
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec
6
80% 1RM
5 +
amrap
100 sec

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 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

barbell row

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
100 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8 +
amrap
100 sec

lat pulldown

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
70% 1RM
10 +
amrap
100 sec

tricep pushdown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
100 sec
2
60% 1RM
15
100 sec
3
60% 1RM
15
100 sec
4
60% 1RM
15
100 sec
5
60% 1RM
15
100 sec

face pull

5 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3 sets