Workout Routine

Laurin Ganzkörper 2-Tage

by Baer451

Workouts

Workout 1

Ext. Rotated Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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 kg
Extra 3+ reps, increase TM by 4 kg

Ext. Rotated Hyperextension

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

leg extension

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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

Chest Press

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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

t-bar row

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
120 sec
4
100% TM
5 +
amrap
Prog. Overload
120 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

cable lateral raise

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
8
120 sec
4
100% TM
7 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

preacher curl

4 sets

Workout 2

Leg Press (Quad Focus)

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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

Leg Press (Quad Focus)

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Seated Leg Curl

3 sets

Smith Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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

Smith Shoulder Press

4 sets

Lat Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
10
120 sec
3
100% TM
6
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 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

Lat Row

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
8
180 sec
4
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Pec Deck

4 sets

Tricep Crossbody Extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
6
120 sec
3
100% TM
8
180 sec
4
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Tricep Crossbody Extension

4 sets

Alternating Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
85% TM
10
120 sec
3
100% TM
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 kg
Extra 3+ reps, increase TM by 4 kg

Alternating Dumbbell Curl

3 sets