Workout Routine

Mat & Ethan V.3

by Pikamattiiyyy

Workouts

Legs A

Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
10
240 sec
2
10
0 sec

Nordic Curl

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec

romanian deadlift

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

hip thrust

2 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

Adductor Machine

2 sets

Single Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Single Leg Calf Raise

2 sets

Pull A

Chest Supported Lat Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Chest Supported Lat Row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

lat pulldown

2 sets

Wide-Grip Machine Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Wide-Grip Machine Row

2 sets

Dumbbell Curl (Mechanical Drop Set)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

Dumbbell Curl (Mechanical Drop Set)

2 sets

Dumbbell Spider Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

Dumbbell Spider Curls

2 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

wrist curl

2 sets

Push A

Flat Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Flat Dumbbell Press

2 sets

Incline Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Incline Smith Machine Press

2 sets

push-ups

Set
Reps
Rest time
1
30
180 sec
2
30
0 sec

push-ups

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

cable lateral raise

2 sets

Cable Y-Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

Cable Y-Raise

2 sets

Push Down (Triple Mechanical Drop Set)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
240 sec
3
@RPE10
8
0 sec

Push Down (Triple Mechanical Drop Set)

3 sets

Legs B

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Seated Hamstring Curl

2 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
180 sec

Hack Squat

2 sets

Smith Step-Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Smith Step-Up

2 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
0 sec

Back Extension

2 sets

Dumbbell Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Dumbbell Calf Raise

2 sets

Pull B

Wide Grip Smith Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Wide Grip Smith Row

2 sets

Wide Grip Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
10
240 sec
2
10
240 sec

Wide Grip Pull-Up

2 sets

Wide Grip T-bar Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Wide Grip T-bar Row

2 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

Barbell Curl

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

preacher curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
180 sec
2
@RPE10
8
0 sec

hammer curl

2 sets

Push B

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Incline Dumbbell Press

2 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Machine Fly

2 sets

push-ups

Set
Reps
Rest time
1
30
180 sec
2
30
0 sec

push-ups

2 sets

dip

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

dip

3 sets

Dumbbell Lateral Raise (Climb Set)

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
240 sec
2
@RPE10
8
0 sec

Dumbbell Lateral Raise (Climb Set)

2 sets