Workout Routine

Nick + Melissa :3

by NickLatchana

Starting TM is 90% of 1RM.

Workouts

Glute Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

hip thrust

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg press

3 sets

Inner Thigh

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Inner Thigh

3 sets

Outer Thigh

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Outer Thigh

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

cable kickback

3 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

curl

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 kg

deadlift

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

face pull

3 sets

Quad Day

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg extension

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec

Seated Calf Raise

3 sets

box squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

box squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec

bulgarian split squat

2 sets

wall sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

wall sit

3 sets

Push Day

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Shoulder press

3 sets

Dips

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

Dips

3 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Incline Chest Press

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

front raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

triceps extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

lateral raise

3 sets

Combo Legs

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

hip thrust

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

leg extension

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

cable kickback

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec

goblet squat

3 sets