Workout Routine

Strong and Fast

by Sandrino

week one: A-B-A week two: B-A-B

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec

bench press

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

pullup

5 sets

bicycle crunches

Set
Reps
Rest time
1
100
180 sec

bicycle crunches

1 sets

Workout B

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
180 sec
2
85% 1RM
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec

clean and jerk

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec
4
75% 1RM
10
180 sec
5
75% 1RM
10
180 sec

bench press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

dip

5 sets

bicycle crunches

Set
Reps
Rest time
1
100
180 sec

bicycle crunches

1 sets