Workout Routine

OK/UK

by rene

Oberkörper/Unterkörper

Workouts

OK 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10
75 sec

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

incline bench press

4 sets

Chest Press (Precor)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12
75 sec
4
65% TM
12
75 sec

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

Chest Press (Precor)

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12
75 sec
4
65% TM
12
75 sec

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

lat pulldown

4 sets

Seal Row

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

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

Seal Row

3 sets

Low Row

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

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

Low Row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12
75 sec

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

side lateral raise

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
65% TM
12
60 sec
3
65% TM
12
60 sec
4
65% TM
12
60 sec

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

triceps extension

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
65% TM
12
60 sec
3
65% TM
12
60 sec
4
65% TM
12
60 sec

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

curl

4 sets

UK 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
75 sec
2
65% TM
8
75 sec
3
65% TM
8
75 sec
4
65% TM
8
75 sec

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

squat

4 sets

romanian deadlift

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

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

romanian deadlift

3 sets

leg press

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

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

leg press

3 sets

Lying Leg Curl

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

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

Lying Leg Curl

3 sets

calf raise

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

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

calf raise

3 sets

Abs

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

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

Abs

3 sets

OK 2

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10
75 sec

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

dip

4 sets

Incline Bench Machine

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

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

Incline Bench Machine

3 sets

Seated Row (Hammer Strength)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12
75 sec
4
65% TM
12
75 sec

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

Seated Row (Hammer Strength)

4 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10
75 sec

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

pullovers

4 sets

seated shoulder press

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

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

seated shoulder press

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
75 sec
2
65% TM
12
75 sec
3
65% TM
12
75 sec

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

concentration curl

3 sets

Ghetto Workout

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10
75 sec

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

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
75 sec
2
65% TM
10
75 sec
3
65% TM
10
75 sec
4
65% TM
10
75 sec

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

lateral raise

4 sets

incline reverse fly

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

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

incline reverse fly

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

concentration curl

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

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

concentration curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
65% TM
10 +
amrap
60 sec
3
65% TM
10 +
amrap
60 sec

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

triceps extension

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
2
65% TM
10 +
amrap
60 sec
3
65% TM
10 +
amrap
60 sec

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

curl

3 sets