Workout Routine

pure BB UL

by villain

Workouts

Upper 1

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

Neutral Grip Pull Up

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

Neutral Grip Pull Up

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

incline bench press

4 sets

Chest Supported Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Chest Supported Row

3 sets

Overhead Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Overhead Cable Tricep Extension

2 sets

Cable Lat Prayer

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Cable Lat Prayer

3 sets

Pec Deck

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Pec Deck

3 sets

Lower 1

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets

Hip Adduction

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Hip Adduction

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
200 sec
2
–
–
6
200 sec
3
–
–
8
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

squat

3 sets

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

Seated Calf Raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Seated Calf Raise

3 sets

Upper 2

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

seated cable row

3 sets

Shoulder Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Shoulder Press

3 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

lat pulldown

3 sets

Dip

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

Dip

3 sets

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

hammer curl

3 sets

cable lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

cable lateral raise

3 sets

Cable Reverse Flye

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Cable Reverse Flye

3 sets

Lower 2

Lying Leg Curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Lying Leg Curl

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

romanian deadlift

2 sets

Hip Adduction

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Hip Adduction

3 sets

Sissy Squat

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

Sissy Squat

3 sets

standing calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

standing calf raise

3 sets

Arm & Weak Points

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

bench press

3 sets

Skier

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

Skier

3 sets

Bayesian Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Bayesian Curls

3 sets

Seated French Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Seated French Press

3 sets

EZ bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

EZ bar curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

tricep pushdown

2 sets