Workout Routine

Main

by Snekk

Workouts

Chest, Shoulders, Biceps [Mon, Thurs]

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead press

3 sets

Back shoulder

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Back shoulder

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Pec Deck

3 sets

Low Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
12
150 sec
2
65% 1RM
12
150 sec
3
65% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Low Cable Chest Fly

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
150 sec
2
80% 1RM
12
150 sec
3
80% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

preacher curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
24
150 sec
2
65% 1RM
24
150 sec
3
65% 1RM
24 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 24, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hammer curl

3 sets

Back, Triceps, Forearms [Tues, Fri]

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
12
150 sec
2
65% 1RM
12
150 sec
3
65% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

seated cable row

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
12
150 sec
2
65% 1RM
12
150 sec
3
65% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Reverse Curl

3 sets

Behind-The-Back Barbell Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
12
150 sec
2
65% 1RM
12
150 sec
3
65% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Behind-The-Back Barbell Wrist Curl

3 sets

pullup

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

pullup

3 sets

Leg day [Wednesday]

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
180 sec
2
65% 1RM
15
180 sec
3
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
180 sec
2
65% 1RM
15
180 sec
3
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
120 sec
2
65% 1RM
15
120 sec
3
65% 1RM
15 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
15
180 sec
2
65% 1RM
15
180 sec
3
65% 1RM
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hack squat

3 sets

Extra

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec

Cable crunch

3 sets

Low Back Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec

Low Back Machine

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec

shrug

3 sets

Rotating Oblique

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
150 sec
2
–
–
0 +
amrap
150 sec
3
–
–
0 +
amrap
150 sec

Rotating Oblique

3 sets

Workout 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets