Workout Routine

Leonardo

by MotoBabbo

Progressione: 1° Esercizio: Completo tutte le serie, aumento di 5kg su Squat e Deadlift, 2.5kg su OHP e Panca 2° Esercizio: Completo tutte le serie, aumento di 5kg su Squat e Deadlift, 2.5kg su OHP e Panca 3° Esercizio: L'ultima serie faccio 25 reps, aumento di 2.5kg su bilanciere e 2kg su manubri.

Starting TM is 90% of 1RM.

Workouts

Squat Day

squat

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

squat

5 sets

bench press

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

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

barbell row

3 sets

OHP Day

overhead press

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

overhead press

5 sets

deadlift

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

deadlift

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

dumbbell row

3 sets

Bench Day

bench press

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

bench press

5 sets

squat

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

squat

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

curl

3 sets

Deadlift Day

deadlift

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

deadlift

5 sets

overhead press

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

overhead press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

barbell row

3 sets