Workout Routine

Oliver August 2024 on

by oliver_adl

Workouts

Monday

Skipping

Set
Intensity
Weight
Reps
Rest time
1
240 sec

Skipping

1 sets

Rowing

Set
Intensity
Weight
Reps
Rest time
1
240 sec

Rowing

1 sets

pull up

Set
Intensity
Weight
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec

pull up

3 sets

Tuesday

hack squat

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

hack squat

4 sets

bulgarian split squat

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

bulgarian split squat

3 sets

uni lateral leg press

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

uni lateral leg press

3 sets

leg extension

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

leg extension

3 sets

Wednesday

Dumbbell Incline Press

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

Dumbbell Incline Press

3 sets

Chest Fly

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

Chest Fly

3 sets

High Incline Press

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

High Incline Press

3 sets

cable lateral raise

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

cable lateral raise

3 sets

decline press

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

decline press

3 sets

Thursday

lat pulldown

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

lat pulldown

3 sets

seated close grip cable row

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

seated close grip cable row

3 sets

preacher curl (machine)

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

preacher curl (machine)

3 sets

uni lateral seated row

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

uni lateral seated row

3 sets

rear delt fly (machine)

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

rear delt fly (machine)

3 sets

Friday

dips

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec
5
20
100 sec

dips

5 sets

pull up

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

pull up

3 sets

cable lateral raise

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

cable lateral raise

3 sets

abdominal crunch

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

abdominal crunch

3 sets

chinup

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

chinup

3 sets

Saturday

hamstring curl

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

hamstring curl

3 sets

deadlift

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

deadlift

4 sets

inner thigh abductor

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

inner thigh abductor

3 sets

calf raise

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

calf raise

3 sets

Walking lunge

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

Walking lunge

3 sets

Sunday

Skipping

Set
Intensity
Weight
Reps
Rest time
1
240 sec

Skipping

1 sets

Rowing

Set
Intensity
Weight
Reps
Rest time
1
240 sec

Rowing

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
15
180 sec
3
–
–
12 +
amrap
120 sec
4
–
–
10 +
amrap
120 sec

tricep pushdown

4 sets

tricep cable extension unilateral cross body

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

tricep cable extension unilateral cross body

3 sets

Skipping

Set
Intensity
Weight
Reps
Rest time
1
240 sec

Skipping

1 sets

Back extension

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

Back extension

3 sets