Workout Routine

Marlon Meso 2

by Forule

3 Day Split

Workouts

Tag 1

Reverse Fly

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

Reverse Fly

3 sets

Brustpresse

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

Brustpresse

3 sets

Rudern

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

Rudern

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

skull crushers

3 sets

hammer curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

hammer curl

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

shrug

3 sets

Bauch Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Bauch Maschine

3 sets

Tag 2 Beine

Beinpresse oder Squat Maschine

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

Beinpresse oder Squat Maschine

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
180 sec
2
@RPE8
8
180 sec
3
@RPE8
8
180 sec

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

romanian deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

leg extension

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated shoulder press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

side lateral raise

4 sets

diamond push-ups

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

diamond push-ups

3 sets

Tag 3

lat pulldown

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

lat pulldown

4 sets

Incline Brust

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

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

Incline Brust

4 sets

Brust Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Brust Fly

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

triceps extension

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Leg raises

3 sets