Workout Routine

Simple

by Jackie

Workouts

Workout 1

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

20 sec

2

–

–

8

20 sec

3

–

–

8

20 sec

4

–

–

8

20 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

20 sec

2

–

–

8

20 sec

3

–

–

8

20 sec

4

–

–

8

20 sec

Workout 2

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

20 sec

2

–

–

10

20 sec

3

–

–

10

20 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

20 sec

2

–

–

10

20 sec

3

–

–

10

20 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

20 sec

2

–

–

8

20 sec

3

–

–

8

20 sec

4

–

–

8

20 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

20 sec

2

–

–

10

20 sec

3

–

–

10

20 sec