Workout Routine

Pd Mangan

by masmaster

Workouts

Split A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

1 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

t-bar row

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

1 sets

Mariposa

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Mariposa

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

1 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dip

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

1 sets

Split B

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

1 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

1 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated overhead press

1 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

1 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

1 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dip

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

1 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8 +
amrap
Prog. Overload
10 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 4+ reps, increase 1RM by 2.5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

1 sets