Workout Routine

Myras

by Snekk

Workouts

Legs + Abs

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

hip thrust

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

leg extension

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

romanian deadlift

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

Calf Raise

3 sets

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

Ab Crunch

3 sets

Back, Triceps, Forearms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

tricep pushdown

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

Overhead Tricep Extension

3 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

Reverse Curl

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20
150 sec
2
75% 1RM
20
150 sec
3
75% 1RM
20 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2-4 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

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

wrist curl

3 sets

Biceps, Chest, Shoulders + Abs

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 2-4 reps, increase 1RM by 0.5 kg
Extra 4+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0 kg
Extra 3+ reps, increase 1RM by 0 kg

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

preacher curl

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
150 sec

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

Chest Press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
12
150 sec
2
75% 1RM
12
150 sec
3
75% 1RM
12 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

seated shoulder press

3 sets

Incline Sit-Ups

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

Incline Sit-Ups

3 sets