Workout Routine

Slow and Steady

by sakshamlifts

Routine for a day with lowfi vibes

Workouts

Chest and Triceps

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
10
100 sec
4
65% TM
10
100 sec
5
50% TM
10
100 sec

Chest Fly

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
5 +
amrap
100 sec
4
70% TM
5
100 sec
5
55% TM
10
100 sec
6
55% TM
10
100 sec
7
55% TM
10
100 sec
8
55% TM
10
100 sec

bench press

8 sets

overhead triceps extensions

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

overhead triceps extensions

5 sets

Shoulder Workout

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
8
100 sec
3
80% TM
5
100 sec
4
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
5
65% TM
10
100 sec
6
50% TM
10
100 sec
7
50% TM
10
100 sec
8
50% TM
10
100 sec

seated shoulder press

8 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
10
100 sec
3
75% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
50% TM
10
100 sec
5
50% TM
10
100 sec

side lateral raise

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
70% TM
10
100 sec
3
80% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
4
65% TM
12
100 sec
5
65% TM
12
100 sec

upright row

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
10
100 sec
3
65% TM
15
100 sec
4
65% TM
18
100 sec
5
65% TM
20
100 sec

reverse curl

5 sets

Back & Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
70% TM
10
100 sec
3
75% TM
8
100 sec
4
80% TM
53 +
amrap
100 sec
5
65% TM
10
100 sec
6
65% TM
10
100 sec
7
50% TM
12
100 sec
8
65% TM
12
100 sec

lat pulldown

8 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
3 +
amrap
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec

chest supported rows

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
12
100 sec
2
50% TM
12
100 sec
3
65% TM
8
100 sec
4
80% TM
3 +
amrap
100 sec
5
100% 1RM
1 +
amrap
100 sec
6
65% TM
10
100 sec
7
65% TM
10 +
amrap
100 sec

curl

7 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
5
100 sec
3
–
–
10
100 sec

pullup

3 sets

Chest & Triceps 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
5 +
amrap
100 sec
4
90% TM
3 +
amrap
100 sec
5
70% TM
10
100 sec
6
60% TM
10
100 sec
7
55% TM
10
100 sec
8
55% TM
10
100 sec

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

incline bench press

8 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
80% TM
5
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec
5
65% TM
10
100 sec
6
65% TM
10
100 sec

Chest Fly

6 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% TM
12
100 sec
2
65% TM
10
100 sec
3
80% TM
5
100 sec
4
100% TM
1 +
amrap
100 sec
5
65% TM
10
100 sec
6
65% TM
8 +
amrap
100 sec

overhead triceps extension

6 sets

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
70% TM
15
100 sec
3
80% TM
10
100 sec
4
90% TM
5 +
amrap
100 sec
5
65% TM
10
100 sec
6
65% TM
10 +
amrap
100 sec

Tricep Pushdown | Rope

6 sets

Back & Core

pullup

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

pullup

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% TM
20
100 sec
2
50% TM
15
100 sec
3
65% TM
10
100 sec
4
70% TM
8
100 sec
5
80% TM
5 +
amrap
100 sec
6
100% TM
3
100 sec
7
65% TM
10
100 sec
8
65% TM
10
100 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
553% TM
20
100 sec
2
65% TM
10
100 sec
3
70% TM
8
100 sec
4
80% TM
3
100 sec
5
65% TM
10
100 sec
6
55% TM
20
100 sec

Cable crunch

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20
100 sec
2
60% TM
15
100 sec
3
75% TM
10
100 sec
4
90% TM
5
100 sec
5
100% TM
3 +
amrap
100 sec

hammer curl

5 sets

Legs and Abs

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
100 sec
2
65% TM
10
100 sec
3
70% TM
5
100 sec
4
80% TM
3 +
amrap
100 sec
5
65% TM
10
100 sec
6
65% TM
10
100 sec

Squat / Smith Machine Squat

6 sets

Curtsy Lunges

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec
4
65% TM
10
100 sec

Curtsy Lunges

4 sets

single-leg glute bridges

Set
Reps
Rest time
1
30
100 sec
2
20
100 sec
3
20
100 sec
4
20 +
amrap
100 sec

single-leg glute bridges

4 sets

plank

Set
Time
Rest time
1
120 sec
100 sec
2
100 sec
100 sec
3
80 sec
100 sec
4
60 sec
100 sec

plank

4 sets

5 Pulse 5 counts 3 Rounds

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

5 Pulse 5 counts 3 Rounds

3 sets