Workout Routine

Shoulder Big Bicep Big Powerlifting

by HunterC

hypertrophy shoulders and biceps powerlifting stuff

Workouts

Squat + Bench

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
15
100 sec
3
55% TM
15
100 sec
4
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

cable lateral raise

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
3
100 sec
4
95% TM
2
100 sec
5
95% TM
2
100 sec
6
95% TM
2
100 sec
7
65% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

7 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

cable curl

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
3
100 sec
4
90% TM
2
100 sec
5
90% TM
2
100 sec
6
80% TM
5
100 sec
7
65% TM
10
100 sec

bench press

7 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

rope pushdown

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets

Deadlift

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
15
100 sec
3
55% TM
15
100 sec
4
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

cable lateral raise

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
3
100 sec
4
90% TM
2
100 sec
5
90% TM
2
100 sec
6
90% TM
2
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

deadlift

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

rope pushdown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

Bench

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
15
100 sec
3
55% TM
15
100 sec

cable lateral raise

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
3
100 sec
4
95% TM
2
100 sec
5
95% TM
2
100 sec
6
95% TM
2
100 sec
7
80% TM
5
100 sec
8
65% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

8 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec
4
75% TM
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead tricep extension

4 sets

cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

cable curl

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets

Deadlift 2

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% TM
15
100 sec
3
55% TM
15
100 sec
4
55% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

cable lateral raise

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
3
100 sec
4
90% TM
2
100 sec
5
90% TM
2
100 sec
6
90% TM
2
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

deadlift

6 sets

Neutral/Underhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Neutral/Underhand Lat Pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2 sets