Workout Routine

SBD x UL + SHARMS

by ryanmelka

Workouts

1. Bench 2. Long-Paused 3. Pin Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
1 +
amrap
180 sec
2
@RPE7
3
180 sec
3
110% 1RM
0
180 sec

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

bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
100 sec
2
85% 1RM
3
100 sec

bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
3
100 sec
2
65% 1RM
3
100 sec

bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

bench press

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec

dip

2 sets

1. Deadlift 2. Paused 3. Banded

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
1 +
amrap
180 sec
2
@RPE6
3
180 sec

sumo deadlift

2 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
3
100 sec
2
65% 1RM
3
100 sec

sumo deadlift

2 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
100 sec
2
55% 1RM
3
100 sec

sumo deadlift

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

romanian deadlift

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

lat pulldown

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

chest supported rows

2 sets

1. Squat 2. Paused 3. Pin Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
1 +
amrap
180 sec
2
@RPE6
3
180 sec
3
110% 1RM
0
180 sec

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

squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
100 sec
2
70% 1RM
3
100 sec

squat

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
100 sec
2
70% 1RM
3
100 sec

squat

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

leg press

2 sets

bulgarian split squat

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

bulgarian split squat

1 sets

Upper - Larsen Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
6
180 sec
2
65% 1RM
4
180 sec

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

bench press

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
6 +
amrap
60 sec

dip

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

seated shoulder press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
75 sec
2
@RPE9
6 +
amrap
75 sec

seated cable row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

lat pulldown

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

curl

2 sets

wrist curl

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

wrist curl

2 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
3
180 sec
2
@RPE6
5
180 sec

squat

2 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
3
100 sec
2
@RPE6
5
100 sec

sumo deadlift

2 sets

bulgarian split squat

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

bulgarian split squat

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

romanian deadlift

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

leg extension

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6 +
amrap
100 sec

Cable crunch

2 sets

Shoulders + Arms - 1. Speed Bench 2. Paused

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
100 sec
2
45% 1RM
5
100 sec
3
65% 1RM
5
100 sec
4
70% 1RM
5
100 sec

bench press

4 sets

Lean-In Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

Lean-In Dumbbell Lateral Raise

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

seated shoulder press

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

cable lateral raise

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

preacher curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

hammer curl

2 sets

Face-Away Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

Face-Away Bayesian Curl

2 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

overhead triceps extension

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

dip

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
100 sec
2
@RPE9
6
100 sec

tricep pushdown

2 sets

wrist curl - flexion

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

wrist curl - flexion

2 sets

wrist curl - extension

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

wrist curl - extension

2 sets