Workout Routine

Me and Ethan

by chad8

Starting TM is 80% of 1RM.

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

3 sets

incline bench press

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

incline bench press

3 sets

cable crossover

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

cable crossover

3 sets

skull crushers

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

skull crushers

3 sets

curl

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

curl

3 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

3 sets

leg press

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

leg press

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

calf raise

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

calf raise

3 sets

Workout 3

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
60 sec
2
70% TM
8
60 sec
3
70% TM
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

military press

3 sets

seated overhead press

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

seated overhead press

3 sets

Plate raises

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

Plate raises

3 sets

side lateral raise

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

side lateral raise

3 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Workout 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
70% TM
5
100 sec
3
70% TM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deadlift

3 sets

hack squat

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

hack squat

3 sets

bent over row

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

bent over row

3 sets

lat pulldown

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

lat pulldown

3 sets

single arm row

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

single arm row

3 sets