Workout Routine

Perkele

by Nixte

Arm focused program

Workouts

Chest and shoulder and bi

Pec dec

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE10
8 +
amrap
100 sec

Pec dec

2 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
200 sec
2
–
–
5 +
amrap
200 sec

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

Chest press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE9
12
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8 +
amrap
100 sec
2
@RPE6
8 +
amrap
100 sec

face pull

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec
2
–
–
8 +
amrap
100 sec

curl

2 sets

hammer curl

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

hammer curl

2 sets

Back and Tri’s

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

chest supported rows

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec

close-grip bench press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
–
–
8 +
amrap
100 sec

lat pulldown

2 sets

Mechanical dropset

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

Mechanical dropset

2 sets

Forearm curl

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

Forearm curl

2 sets

Legs and abs

calf raise

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

calf raise

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
7
100 sec
2
–
–
7
100 sec

leg press

2 sets

romanian deadlift

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

romanian deadlift

1 sets

Seated leg curl

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

Seated leg curl

2 sets

leg extension

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

leg extension

2 sets

Chest and back

Pec dec

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
–
–
8 +
amrap
100 sec

Pec dec

2 sets

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
–
–
5 +
amrap
100 sec

Chest press

2 sets

Low row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
–
–
5 +
amrap
100 sec

Low row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
8
100 sec
2
–
–
10 +
amrap
100 sec

lat pulldown

2 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
–
–
10 +
amrap
100 sec

Fly

2 sets

Sharms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

seated shoulder press

2 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
100 sec
2
@RPE9
12
100 sec

close-grip bench press

2 sets

Cable curl

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

Cable curl

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

face pull

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

face pull

2 sets

Mechanical dropset

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Mechanical dropset

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

hammer curl

2 sets