Workout Routine

Multifrequenza

by MarcoB

Workouts

Giorno 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

bench press

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
12 +
amrap
60 sec

cable crossover

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

romanian deadlift

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

dumbbell row

4 sets

Alternated Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Alternated Curl

4 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
12 +
amrap
60 sec

lying barbell triceps extensions

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

seated shoulder press

4 sets

Giorno 2

lat pulldown

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

lat pulldown

3 sets

Pulley

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

Pulley

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

leg extension

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
60 sec
2
–
–
21
60 sec
3
–
–
21
60 sec

calf raise

3 sets

incline bench press (Multipower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

incline bench press (Multipower)

5 sets

lateral raise (superset on cable)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

lateral raise (superset on cable)

3 sets

Rope cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
36
60 sec
2
–
–
36
60 sec
3
–
–
36
60 sec

Rope cable curl

3 sets

Giorno 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bulgarian split squat

4 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

military press

4 sets

pullup

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

pullup

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Chest Press

4 sets

Cable Scott Curls

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

Cable Scott Curls

3 sets

Single arm overhead triceps extension

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

Single arm overhead triceps extension

3 sets

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets