Workout Routine

MimiBuilding

by 44zbx

Workouts

Day 1

Hyperextensions

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

Hyperextensions

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
65% TM
8
120 sec
3
65% TM
8
120 sec
4
65% 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 3+ reps, increase TM by 2 kg

lat pulldown

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
65% TM
8
180 sec
3
65% TM
8
180 sec
4
65% 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 3+ reps, increase TM by 2 kg

leg extension

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
65% TM
8
120 sec
3
65% TM
8
120 sec
4
65% 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 3+ reps, increase TM by 2 kg

curl

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
65% TM
8
120 sec
3
65% TM
8
120 sec
4
63% 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 3+ reps, increase TM by 1 kg

rear delt fly

4 sets

Day 2

single hand farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
65% TM
5
180 sec
3
5% TM
5
180 sec

single hand farmer's carry

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
65% TM
8
180 sec
3
65% TM
8
180 sec
4
65% 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 3+ reps, increase TM by 2 kg

seated cable row

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
65% TM
8
180 sec
3
65% TM
8
180 sec
4
65% 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 3+ reps, increase TM by 2 kg

leg curl

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
120 sec
2
65% TM
8
120 sec
3
65% TM
8
120 sec
4
65% 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 3+ reps, increase TM by 2 kg

fly

4 sets

Abs

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

Abs

3 sets