Workout Routine

Sulek - Spring Bulk

by rasmusedf

Workouts

Legs

Seated Hamstring Curl

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

Seated Hamstring Curl

4 sets

S/L Hamstring Leg Curl

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

S/L Hamstring Leg Curl

3 sets

Laying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Laying Hamstring Curl

2 sets

S/L Laying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

S/L Laying Hamstring Curl

2 sets

Heel Elevated Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Heel Elevated Squat

2 sets

S/L Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec

S/L Leg Extension

9 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec
5
–
–
0 +
amrap
100 sec
6
–
–
0 +
amrap
100 sec
7
–
–
0 +
amrap
100 sec
8
–
–
0 +
amrap
100 sec
9
–
–
0 +
amrap
100 sec
10
–
–
0 +
amrap
100 sec
11
–
–
0 +
amrap
100 sec

Calf Raise

11 sets

Chest

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
5 +
amrap
100 sec

incline bench press

5 sets

Chest Press

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

Chest Press

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Pec Deck

3 sets

Cable Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Cable Flies

2 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec
7
–
–
12
100 sec
8
–
–
12
100 sec

Reverse Pec Deck

8 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec
10
–
–
15
100 sec
11
–
–
15
100 sec

lateral raise

11 sets

Back

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

bent over row

4 sets

close grip lat pulldown

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

close grip lat pulldown

3 sets

S/A Lat Pulldown

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

S/A Lat Pulldown

2 sets

Wide-Grip Lat Pulldown

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

Wide-Grip Lat Pulldown

2 sets

Arms

Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec

Push Down

9 sets

Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec

Rope Pushdown

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
65% TM
8 +
amrap
100 sec

curl

3 sets

S/A Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

S/A Preacher Curl

3 sets

Cable Curl

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

Cable Curl

4 sets