Workout Routine

Martini kava

by zutt

Workouts

Workout 1

deadlift

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

deadlift

4 sets

hip thrust

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

hip thrust

3 sets

pullup

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

pullup

3 sets

Dumbbell Bench Press

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

Dumbbell Bench Press

3 sets

Cable Body Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
100 sec
3
–
–
12
10 sec
4
–
–
12
100 sec
5
–
–
12
10 sec
6
–
–
12
100 sec

Cable Body Twists

6 sets

face pull

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

face pull

3 sets

Hanging

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Hanging

2 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
150 sec
2
65% TM
10
150 sec
3
65% TM
10
150 sec

romanian deadlift

3 sets

seated cable row

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

seated cable row

3 sets

Dumbbell shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
–
–
10
90 sec

Dumbbell shoulder Press

3 sets

Side Bend on Back Bench

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
90 sec
3
10
10 sec
4
10
90 sec
5
10
10 sec
6
10
90 sec

Side Bend on Back Bench

6 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
5 +
amrap
100 sec
2
@RPE7
5 +
amrap
100 sec
3
@RPE7
5 +
amrap
100 sec
4
65% TM
5 +
amrap
100 sec
5
@RPE7
5 +
amrap
100 sec
6
@RPE7
5 +
amrap
100 sec

calf raise

6 sets

Workout 3

bulgarian split squat

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

bulgarian split squat

3 sets

Tricepts Dip

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

Tricepts Dip

3 sets

lat pulldown

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

lat pulldown

3 sets

Dumbbell overhead flight

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

Dumbbell overhead flight

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Jefferson Curl

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

Jefferson Curl

3 sets

Hanging

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Hanging

2 sets