Workout Routine

Rolfs Hyggetræning

by FRiis93

Starting TM is 95% of 1RM.

Workouts

Workout 1

squat

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

squat

3 sets

bench press

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

bench press

3 sets

romanian deadlift

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

romanian deadlift

3 sets

calf raise

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

calf raise

3 sets

dumbbell row

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

dumbbell row

3 sets

seated shoulder press

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

seated shoulder press

3 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
150 sec
2
12
150 sec
3
12
150 sec

hanging leg raises

3 sets