Workout Routine

Legs, Pull, Push, Arnold (Modified)

by jetoncesaj

Starting TM is 90% of 1RM.

Workouts

Legs (Quad Focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3 +
amrap
180 sec

squat

5 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
60 sec
2
–
–
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec

Leg raises

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

bulgarian split squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

leg extension

3 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

pullup

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

hammer curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

fly

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

tricep pushdown

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

overhead triceps extension

3 sets

Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec
4
–
–
6 +
amrap
120 sec
5
–
–
6 +
amrap
120 sec

lateral raise

5 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline reverse fly

3 sets

Seated rear delt raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

Seated rear delt raises

3 sets

Cable rotator cuff

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

Cable rotator cuff

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3
180 sec

squat

5 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

hanging leg raises

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated curl

3 sets

Chest+Back

UnderHand Grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3 +
amrap
180 sec

UnderHand Grip Pull-Up

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
180 sec
2
85% 1RM
3
180 sec
3
85% 1RM
3
180 sec
4
85% 1RM
3
180 sec
5
85% 1RM
3 +
amrap
180 sec

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

seated cable row

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
120 sec
2
–
–
6 +
amrap
120 sec
3
–
–
6 +
amrap
120 sec

lat pulldown

3 sets