Workout Routine

SeniorYear

by RyanLifts

Workouts

Push A - Tri/Chest Focus

skull crushers

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

skull crushers

3 sets

Cybex Dip Machine

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

Cybex Dip Machine

3 sets

Carter Extensions

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

Carter Extensions

3 sets

Cybex Extension Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
20 +
amrap
60 sec

Cybex Extension Machine

4 sets

Hammer Strength Incline Press

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

Hammer Strength Incline Press

4 sets

High to Low Fly

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

High to Low Fly

3 sets

Pec Deck

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

Pec Deck

4 sets

lateral raise

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

lateral raise

3 sets

Pull A - Back Focus

Seated Back Fly

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

Seated Back Fly

3 sets

Hammer Strength Row

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

Hammer Strength Row

4 sets

DB Bent Over Row

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

DB Bent Over Row

3 sets

Cybex Pulldown

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

Cybex Pulldown

4 sets

Rope Curls

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

Rope Curls

3 sets

Bayesian Curls

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

Bayesian Curls

3 sets

Cybex High Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
20 +
amrap
60 sec

Cybex High Curl

4 sets

Leg A - Quad Focus

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

leg extension

4 sets

Cybex Squat Press

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

Cybex Squat Press

4 sets

side lunges

Set
Reps
Rest time
1
50
120 sec
2
50
120 sec

side lunges

2 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

Seated Leg Curl

4 sets

Lying Leg Curl

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

Lying Leg Curl

4 sets

Seated Adductors

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

Seated Adductors

3 sets

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

Calf Raises

4 sets

Push B - Shoulder Focus

cable lateral raise

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

cable lateral raise

3 sets

Smith Machine Shoulder Press

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

Smith Machine Shoulder Press

4 sets

Hammer Strength Shoulder Press

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

Hammer Strength Shoulder Press

3 sets

Cable Upright Row

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

Cable Upright Row

3 sets

Incline Smith Bench Press

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

Incline Smith Bench Press

4 sets

Low to High Fly

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

Low to High Fly

4 sets

Straight Bar Pushdowns

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

Straight Bar Pushdowns

3 sets

Cable Rope Standing Overhead Extension

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

Cable Rope Standing Overhead Extension

3 sets

Pull B - Bicep Focus

Barbell Bicep Curl

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

Barbell Bicep Curl

4 sets

Reverse Curl

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

Reverse Curl

3 sets

Cybex High Curl

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

Cybex High Curl

3 sets

Cybex Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
20 +
amrap
60 sec

Cybex Preacher Curl

4 sets

Cybex Row

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

Cybex Row

4 sets

Single Arm High to Low Row

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

Single Arm High to Low Row

3 sets

Cable Pullovers

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

Cable Pullovers

3 sets