Workout Routine

Quick 3-day

by mserodio0

Workouts

Chest, biceps, abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec
5
–
–
12
100 sec

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

bench press

5 sets

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Chest press machine

3 sets

Low chest fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Low chest fly

3 sets

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Ez bar curl

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Cable crunch

3 sets

Weighted pushups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Weighted pushups

3 sets

Legs, glutes

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec
5
–
–
12
100 sec

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

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

leg curl

3 sets

One-leg knee extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

One-leg knee extension

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

hip thrust

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

Seated calf raise

3 sets

One-leg press machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

One-leg press machine

3 sets

Back, shoulder, triceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec
4
@RPE9
8
100 sec
5
–
–
12
100 sec

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

deadlift

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

bent over row

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

seated shoulder press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

triceps extension

3 sets

diagonal raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
8
100 sec
3
@RPE9
8
100 sec

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

diagonal raise

3 sets