Workout Routine

New

by Snekk

Workouts

Back, Triceps, Forearms [Mon, Thurs]

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
150 sec
2
75% 1RM
10
150 sec
3
75% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

seated cable row

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

triceps extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
150 sec
2
75% 1RM
10
150 sec
3
75% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

tricep pushdown

3 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
150 sec
2
75% 1RM
10
150 sec
3
75% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

Reverse Curl

3 sets

Dumbbell Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
20
120 sec
2
65% 1RM
20
120 sec
3
65% 1RM
20 +
amrap
Prog. Overload
120 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 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 2.5 kg.

Dumbbell Wrist Curl

3 sets

Shoulders, Chest, Biceps [Tues, Fri]

Low Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
150 sec

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

Low Cable Chest Fly

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
150 sec
2
75% 1RM
10
150 sec
3
75% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

Chest Press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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.

cable lateral raise

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10
150 sec
2
75% 1RM
10
150 sec
3
75% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

Reverse Pec Deck

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
150 sec
2
80% 1RM
10
150 sec
3
80% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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.

preacher curl

3 sets

Face Away Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
150 sec

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

Face Away Bayesian Curl

3 sets

Legs, Abs [Wednesday]

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
120 sec
2
65% 1RM
10
120 sec
3
65% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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.

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
180 sec
2
65% 1RM
10
180 sec
3
65% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
180 sec
2
65% 1RM
10
180 sec
3
65% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

leg curl

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
180 sec
2
65% 1RM
10
180 sec
3
65% 1RM
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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.

leg press

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10
150 sec
2
65% 1RM
10
150 sec
3
65% 1RM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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 2.5 kg.

Ab Crunch

3 sets

Bench

bench press

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

bench press

1 sets

deadlift

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

deadlift

1 sets

Compound Legs + Abs

Sissy Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

Sissy Squats

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

calf raise

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

hip thrust

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

romanian deadlift

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

Ab Crunch

3 sets