Workout Routine

Mahdi Split

by HexedFuture

Workouts

LEG DAY

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

hack squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec

calf raise

3 sets

Back Day

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

lat pulldown

3 sets

Lat Prayers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

Lat Prayers

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

barbell row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec

seated cable row

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec

preacher curl

2 sets

Incline Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec

Incline Bicep Curl

2 sets

CHEST DAY

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
12
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
10
100 sec

incline bench press

3 sets

Pec Dec

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Pec Dec

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

tricep pushdown

2 sets