Workout Routine

Ni idea

by fabiangianola

Starting TM is 90% of 1RM.

Workouts

Pull

lat pulldown

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

lat pulldown

3 sets

barbell row

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

barbell row

3 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

hammer curl

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

hammer curl

3 sets

curl

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

curl

3 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

bench press

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
50% 1RM
8
100 sec
3
50% 1RM
8
100 sec

Chest Fly

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

incline bench press

3 sets

Rope Tricep Pushdown

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

Rope Tricep Pushdown

3 sets

Straight Bar Tricep Pushdown

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

Straight Bar Tricep Pushdown

1 sets

Brazos y hombros

lateral raise

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

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3 sets

military press maquina

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

military press maquina

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

tricep pushdown

4 sets