Workout Routine

Massegott Lefty

by Baer451

Workouts

Push Gym

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

incline bench press

2 sets

Flat Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec
3
60% 1RM
15 +
amrap
180 sec

Flat Cable Chest Fly

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

Chest Press

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

seated overhead press

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

cable lateral raise

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

lateral raise

2 sets

Katana Extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Katana Extension

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

tricep pushdown

2 sets

Pull Gym

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

Wide Grip Lat Pulldown

2 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

2 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

Wide Grip Row Machine

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Wide Grip Row Machine

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Cable Pullover

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

rear delt fly

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Preacher Curl

2 sets

Behind-Back Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Behind-Back Cable Curl

2 sets

Lower Body Bodyweight

Pogos

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Pogos

3 sets

Deep Knee Jumps

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

Deep Knee Jumps

3 sets

Lunge Jump

Set
Intensity
Weight
Reps
Rest time
1
6
120 sec
2
6
120 sec
3
6
120 sec

Lunge Jump

3 sets

Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Pistol Squat

2 sets

Reverse Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec

Reverse Nordic Curl

2 sets

Iso Hamstring Bridge

Set
Intensity
Weight
Reps
Rest time
1
180 sec
2
180 sec
3
180 sec

Iso Hamstring Bridge

3 sets

Single Leg Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
180 sec
2
20 +
amrap
180 sec
3
20 +
amrap
180 sec

Single Leg Glute Bridge

3 sets

Single Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
20 +
amrap
180 sec
2
0% 1RM
20 +
amrap
180 sec
3
0% 1RM
20 +
amrap
180 sec

Single Leg Calf Raise

3 sets

Upper Body Bodyweight

Decline Push Up

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

Decline Push Up

3 sets

Chin-Up

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
10 +
amrap
180 sec
2
0% 1RM
10 +
amrap
180 sec
3
0% 1RM
10 +
amrap
180 sec

Chin-Up

3 sets

Pike Push-Up

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

Pike Push-Up

3 sets

Australian Row

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

Australian Row

3 sets

Bodyweight Skull Crusher

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

Bodyweight Skull Crusher

3 sets

Bodyweight Bicep Curl

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

Bodyweight Bicep Curl

3 sets

Legs Gym

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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
2
75% 1RM
10 +
amrap
180 sec

romanian deadlift

2 sets

Leg Press (Quad Focus)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Leg Press (Quad Focus)

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

hip thrust

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
2
65% 1RM
15 +
amrap
180 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
2
65% 1RM
15 +
amrap
180 sec

leg curl

2 sets

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Soleus Raise

2 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
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 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
2
70% 1RM
12 +
amrap
180 sec

Calf Raise

2 sets