Workout Routine

My saturday

by sydneyc

Starting TM is 90% of 1RM.

Workouts

Upper Body A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
90 sec
2
85% 1RM
3
90 sec
3
85% 1RM
3 +
amrap
90 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 %

incline bench press

3 sets

neutral grip pull up

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

neutral grip pull up

3 sets

curl

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

curl

3 sets

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3 +
amrap
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 %

squat

3 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3 +
amrap
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 %

sumo deadlift

3 sets

hip thrust

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

hip thrust

3 sets

Upper Body B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
90 sec
2
85% 1RM
3
90 sec
3
85% 1RM
3 +
amrap
90 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 %

lat pulldown

3 sets

overhead triceps extension

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

overhead triceps extension

3 sets

lateral raise

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

lateral raise

3 sets

Core

bird dog crunches

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

bird dog crunches

3 sets

Toe touches

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec
3
90 sec

Toe touches

3 sets

side plank dips

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

side plank dips

3 sets