Workout Routine

Mascha Fullbody

by Baer451

Alle Sätze mit weniger als 100% sind Warm-Up, also werden da mit weniger Gewicht (60%;85%) die angegebenen Wiederholungen (8;4)gemacht, sodass der Muskel bereit für die Arbeitssätze ist. Für die jeweilige Übung der erste Arbeitsatz (8+) wird für so viele Wiederholungen gemacht wie möglich, solltest du in diesem Satz mehr als 8 Wiederholungen schaffen wird im nächsten Training das Gewicht erhöht. Der Satz danach ist mit dem selben Gewicht auch wieder bis keine Wiederholung mehr Möglich ist.

Workouts

Fullbody I

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Glute Bridge

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3-4 reps, increase TM by 5 kg

cable kickback

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Chest Press

4 sets

Chest Supported Row 45° Elbow

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Chest Supported Row 45° Elbow

4 sets

Fullbody II

Lean Forward Abduction Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Lean Forward Abduction Machine

4 sets

Glute Leg Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
180 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Glute Leg Press

4 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Shoulder Press

4 sets

Neutral Grip Pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
60 sec
3
100% TM
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
180 sec

Neutral Grip Pulldown

4 sets

Abs

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
120 sec

Crunch Machine

4 sets

Flat Bench Reverse Crunch

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
60 sec
2
85% TM
4
120 sec
3
100% TM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
4
100% TM
8
120 sec

Flat Bench Reverse Crunch

4 sets