Workout Routine

Maximiyeah

by Monique Dumont

Workouts

Jour 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
180 sec
2
85% 1RM
6
180 sec
3
85% 1RM
6
180 sec

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

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
180 sec
2
75% 1RM
8
180 sec
3
75% 1RM
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

lat pulldown

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec

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

leg curl

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
60 sec
2
70% 1RM
10
60 sec
3
70% 1RM
10
60 sec

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

side lateral raise

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
60 sec
2
75% 1RM
10
60 sec
3
75% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

calf raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
60 sec
2
70% 1RM
10
60 sec
3
70% 1RM
10
60 sec

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

curl

3 sets

Jour 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

deadlift

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
180 sec
2
75% 1RM
8
180 sec
3
75% 1RM
8
180 sec

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

military press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
120 sec
2
70% 1RM
12
120 sec
3
70% 1RM
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

seated cable row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

leg extension

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

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

fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
12
60 sec

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

Cable crunch

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
60 sec
2
75% 1RM
8
60 sec
3
75% 1RM
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

dip

3 sets