Workout Routine

My Custom Routine

by NoodleDevourer

Custom Made

Starting TM is 90% of 1RM.

Workouts

Chest/Tri (Monday)

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

5 sets

tricep pushdown

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

tricep pushdown

5 sets

Double Barrel Press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Double Barrel Press

5 sets

triceps extension

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

triceps extension

5 sets

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Dumbbell Fly

5 sets

Bench Dips

Set
Intensity
Weight
Reps
Rest time
1
25
180 sec
2
25
180 sec

Bench Dips

2 sets

skull crushers

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

skull crushers

4 sets

Burnout

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec

Burnout

1 sets

Back/Bicep (Thursday)

21 Curls

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21
150 sec
2
85% 1RM
21
150 sec
3
85% 1RM
21
150 sec

21 Curls

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
150 sec
2
85% 1RM
5
150 sec
3
85% 1RM
5
150 sec
4
85% 1RM
5
150 sec
5
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

lat pulldown

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
–
–
5 +
amrap
150 sec
3
–
–
5 +
amrap
150 sec
4
–
–
5 +
amrap
150 sec
5
–
–
5 +
amrap
150 sec

reverse curl

5 sets

Body Rows

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Body Rows

3 sets

seated cable row

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

seated cable row

5 sets

Waiter Curls

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

Waiter Curls

3 sets

Rear Delt Fly

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

Rear Delt Fly

5 sets

Cable Lat Pullover

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

Cable Lat Pullover

5 sets

Legs (Friday)

Squat / Smith Machine Squat

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

Squat / Smith Machine Squat

5 sets

Rear Dumbell Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Rear Dumbell Lunges

3 sets

calf raise

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

calf raise

3 sets

Hang Clean

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

Hang Clean

3 sets

leg press

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

leg press

3 sets

Squat Jumps (Room)

Set
Intensity
Weight
Reps
Rest time
1
25
100 sec
2
25 +
amrap
100 sec

Squat Jumps (Room)

2 sets

Shoulders/Abs (Saturday)

upright row

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

upright row

3 sets

front raise

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

front raise

3 sets

military press

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

military press

3 sets

Arnold Press

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

Arnold Press

3 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
25 +
amrap
180 sec
2
–
–
25 +
amrap
180 sec

Russian Twists

2 sets

hanging leg raises

Set
Reps
Rest time
1
10
180 sec
2
10
180 sec

hanging leg raises

2 sets

Ab Rollers

Set
Intensity
Weight
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec

Ab Rollers

3 sets

Cardio

Zone 2 Run

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Zone 2 Run

1 sets