Workout Routine

Prephase

by Kidlike

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

squat

2 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec

reverse lunge

1 sets

deadlift

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

deadlift

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

bench press

2 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

single arm row

2 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

shrug

2 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

Shoulder Press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

rear delt fly

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

curl

2 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

triceps extension

2 sets

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec

plank

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
120 sec
2
–
–
40
120 sec

calf raise

2 sets