Workout Routine

SPACE MARINE

by kingbaldwiniv

Workouts

Upper body

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

bench press

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

chest supported rows

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

overhead press

4 sets

Cable fly Low to high

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

Cable fly Low to high

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

pullup

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

lateral raise

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

dip

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

triceps extension

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

hammer curl

4 sets

Lower body

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

romanian deadlift

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

leg extension

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

lunge

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec
4
–
–
12
75 sec

calf raise

4 sets