Workout Routine

Routine that would make my physiotherapist happy

by drekadottir

1 Default 2 Push 3 Pull 4 Rest 5 Repeat

Starting TM is 90% of 1RM.

Workouts

Default Workout

leg press

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

leg press

2 sets

seated leg curl

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

seated leg curl

2 sets

assisted pull up machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

assisted pull up machine

2 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

shoulder press

2 sets

chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec

chest press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec

lat pulldown

2 sets

weighted row machine

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

weighted row machine

2 sets

Pull Workout

Cable Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

Cable Bayesian Curls

2 sets

Cable 30° Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

Cable 30° Shrug

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

cable lateral raise

2 sets

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

Bicep curls

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

lat pulldown

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

leg extension

2 sets

Hand side plank

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

Hand side plank

2 sets

Push Workout

chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

chest press

2 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

shoulder press

2 sets

seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

seated leg curl

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

leg press

3 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

Hip Thrust

3 sets

Hand side plank

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

Hand side plank

2 sets

No gym? No problem

Squat

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec
4
10
120 sec
5
10
120 sec

Squat

5 sets

Push Up

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

Push Up

2 sets

Sit up

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

Sit up

2 sets

wall sit

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

wall sit

2 sets