Workout Routine

NEW YEAR NEW ME

by alexalmny

On y va

Workouts

PUSH

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
150 sec
2
100% TM
8
150 sec
3
100% TM
8
150 sec
4
100% TM
8 +
amrap
150 sec

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

incline bench press

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
150 sec
2
100% TM
8
150 sec
3
100% TM
8
150 sec
4
100% TM
8 +
amrap
150 sec

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

seated overhead press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
90 sec
2
100% TM
10
90 sec
3
100% TM
10 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

dip

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12 +
amrap
60 sec

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

cable lateral raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12 +
amrap
60 sec

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

triceps extension

3 sets

PULL

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
150 sec
2
100% TM
8
150 sec
3
100% TM
8
150 sec
4
100% TM
8 +
amrap
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

neutral grip pull up

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
150 sec
2
100% TM
8
150 sec
3
100% TM
8
150 sec
4
100% TM
8 +
amrap
150 sec

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

seated cable row

4 sets

Reverse Peck Deck

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12 +
amrap
60 sec

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

Reverse Peck Deck

3 sets

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12 +
amrap
60 sec

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

Bayesian Cable Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12 +
amrap
60 sec

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

hammer curl

3 sets

LEGS

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
7
150 sec
2
100% TM
7
150 sec
3
100% TM
7
150 sec
4
100% TM
7 +
amrap
150 sec

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

squat

4 sets

Leg Curl Assis

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10
120 sec
4
100% TM
10 +
amrap
120 sec

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

Leg Curl Assis

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
90 sec
2
100% TM
12
90 sec
3
100% TM
12
90 sec

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

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12
60 sec
4
100% TM
12
60 sec

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

calf raise

4 sets