Workout Routine

Strength and Symmetry @Home edition

by dburdin

Workouts

Upper

Barbell Incline Bench Press Medium-Grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

Barbell Incline Bench Press Medium-Grip

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

side lateral raise

3 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

EZ Bar Skull Crushers

3 sets

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

Barbell Shrug

3 sets

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

One Arm Dumbbell Row

3 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

Incline Dumbbell Curl

3 sets

Lower

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

Barbell Squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

romanian deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

bulgarian split squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

lunge

3 sets

Barbell Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8 +
amrap
100 sec

Barbell Seated Calf Raise

3 sets

Push

Barbell Bench Press - Medium Grip

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

Barbell Bench Press - Medium Grip

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

seated shoulder press

2 sets

Seated Bent-Over Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

Seated Bent-Over Rear Delt Raise

2 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

side lateral raise

2 sets

Dumbbell tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

Dumbbell tricep extension

2 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

EZ Bar Skull Crushers

2 sets

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

barbell row

2 sets

Barbell Shurg

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

Barbell Shurg

3 sets

Middle Back Shrug

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

Middle Back Shrug

3 sets

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

One Arm Dumbbell Row

2 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

Incline Dumbbell Curl

2 sets

Dumbbell Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

Dumbbell Preacher Curl

2 sets

Legs

Barbell Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

Barbell Squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

romanian deadlift

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

bulgarian split squat

2 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
0 sec

lunge

2 sets

Barbell Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec

Barbell Seated Calf Raise

2 sets