Workout Routine

Mon

by zulfkhar

Workouts

Workout 1

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

120 sec

2

–

–

7

120 sec

3

55% 1RM

7

120 sec

4

–

–

7

120 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Workout 2

fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec