Workout Routine

RTSF

by Halfer

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

squat

5 sets

Walking Lunges

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

Walking Lunges

4 sets

Straight leg deadlift

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

Straight leg deadlift

4 sets

Calves on Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Calves on Leg Press

5 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

bench press

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

close grip lat pulldown

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

overhead press

3 sets

Single Arm Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Single Arm Cable Row

4 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

EZ Bar Curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

tricep pushdown

4 sets

Workout 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec
5
–
–
11
100 sec

deadlift

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

front squat

4 sets

Walking Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Walking Lunges

4 sets

Calves on Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec
4
–
–
14
100 sec
5
–
–
14
100 sec

Calves on Leg Press

5 sets

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec
5
–
–
11
100 sec

bench press

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
9
100 sec
3
–
–
9
100 sec

seated overhead press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

incline bench press

3 sets

Incline EZ Bar Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

Incline EZ Bar Tricep Extension

4 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

EZ Bar Curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec

fly

2 sets

Workout 5

Assisted pull ups

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

Assisted pull ups

3 sets

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

Wide Grip Lat Pulldown

4 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

single arm row

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

single arm row

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec

rear delt fly

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
100 sec
2
–
–
11
100 sec
3
–
–
11
100 sec
4
–
–
11
100 sec

curl

4 sets

shrug

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

shrug

3 sets