Workout Routine

reza

by mahir

Dyanmic Double Progression for all except for Leg and Bodyweight compunds do Double Progression.

Workouts

Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6 +
amrap
210 sec

incline bench press

2 sets

Wide Grip Lat Pulldown

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

Wide Grip Lat Pulldown

2 sets

Underhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
165 sec
2
–
–
6 +
amrap
165 sec

Underhand Lat Pulldown

2 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6 +
amrap
210 sec

Dips

2 sets

1 Arm Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
160 sec
2
–
–
6
160 sec
3
–
–
6 +
amrap
160 sec

1 Arm Cable Row

3 sets

Pec Deck Fly

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

Pec Deck Fly

2 sets

Seated Incline Curl

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

Seated Incline Curl

3 sets

1 Arm Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
130 sec
2
–
–
6
130 sec
3
–
–
6 +
amrap
130 sec

1 Arm Tricep Pushdown

3 sets

Rope Hammer Curl

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

Rope Hammer Curl

2 sets

Push+Legs

Smith Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6
210 sec
3
–
–
6 +
amrap
210 sec

Smith Incline Bench Press

3 sets

Romanian Deadlift

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

Romanian Deadlift

2 sets

Incline Machine Fly

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

Incline Machine Fly

3 sets

leg press

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

leg press

2 sets

1 arm Overhead Triceps

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

1 arm Overhead Triceps

3 sets

Cable Lateral Raise

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

Cable Lateral Raise

3 sets

Leg Curl+Leg Ext.

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
160 sec
3
–
–
8 +
amrap
0 sec
4
–
–
6 +
amrap
160 sec

Leg Curl+Leg Ext.

4 sets

Hanging Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
10 +
amrap
90 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
90 sec

Hanging Leg Raise

4 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6
210 sec
3
–
–
6 +
amrap
210 sec

pullup

3 sets

T-Bar Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
210 sec
2
–
–
6 +
amrap
210 sec

T-Bar Row

2 sets

Machine Pullover

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

Machine Pullover

2 sets

1 Arm Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
110 sec
2
–
–
6
110 sec
3
–
–
6 +
amrap
110 sec

1 Arm Preacher Curl

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
80 sec
2
–
–
10
80 sec
3
–
–
10 +
amrap
80 sec

Rear Delt Fly

3 sets

R.Curl/W.Curl/W.Ext

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
20
0 sec
3
–
–
20
150 sec
4
–
–
8 +
amrap
0 sec
5
–
–
12 +
amrap
0 sec
6
–
–
12 +
amrap
0 sec

R.Curl/W.Curl/W.Ext

6 sets

Legs

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
250 sec
2
–
–
5 +
amrap
250 sec

Hack Squat

2 sets

1 Arm Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
8
75 sec
3
–
–
8 +
amrap
75 sec
4
–
–
12 +
amrap
75 sec

1 Arm Lateral Raise

4 sets

Leg curl/Leg ext.

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
12
160 sec
3
–
–
6
0 sec
4
–
–
8
160 sec
5
–
–
6 +
amrap
0 sec
6
–
–
8 +
amrap
0 sec

Leg curl/Leg ext.

6 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec
4
–
–
12 +
amrap
75 sec

Calf Raise

4 sets

Hip Abduction/Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
130 sec
3
–
–
12 +
amrap
0 sec
4
–
–
12 +
amrap
0 sec

Hip Abduction/Adduction

4 sets

Hanging Leg Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
10 +
amrap
90 sec
3
–
–
10
0 sec
4
–
–
10 +
amrap
90 sec

Hanging Leg Raise

4 sets