Workout Routine

life ruiner

by adramed

Workouts

upper body

row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
–
–
6
120 sec

row

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
120 sec
4
@RPE8
6
120 sec

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

lat pulldown

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated shoulder press

4 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

CABLE CURL

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

CABLE CURL

3 sets

lower body

squat

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

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg extension

4 sets

full body

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec
4
–
–
3
180 sec

deadlift

4 sets

overhead press

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

overhead press

4 sets

supinated lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

supinated lat pulldown

4 sets

dumbbell bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

dumbbell bench

4 sets

farmer's carry

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

farmer's carry

1 sets

triceps extension

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

triceps extension

3 sets

CABLE CURL

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

CABLE CURL

3 sets