Workout Routine

Test Weekend

by SnakeP

In progress

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
50% TM
5
100 sec
3
90% TM
5
100 sec
4
90% TM
5
100 sec
5
90% TM
5
100 sec
6
90% TM
5
100 sec
7
90% 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 0-2 reps, increase TM by 2.5 kg
8
80% TM
6
100 sec
9
70% TM
8
100 sec
10
50% TM
10 +
amrap
100 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

10 sets

tricep pushdown

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

tricep pushdown

5 sets

romanian deadlift

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

romanian deadlift

5 sets

Pullup

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

Pullup

5 sets

shrug

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

shrug

10 sets

Decline crunch

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

Decline crunch

5 sets

push-ups

Set
Reps
Rest time
1
150
100 sec

push-ups

1 sets

incline walk - 20 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

incline walk - 20 min

1 sets

Workout 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
60% TM
5
100 sec
3
70% TM
3
100 sec
4
70% TM
5
100 sec
5
70% TM
7
100 sec
6
70% TM
4
100 sec
7
70% TM
6
100 sec
8
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

lateral raise

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

lateral raise

5 sets

leg extension

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

leg extension

4 sets

curl

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

curl

10 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

face pull

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

hanging leg raises

5 sets

push-ups

Set
Reps
Rest time
1
150
100 sec

push-ups

1 sets

incline walk - 20 min

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

incline walk - 20 min

1 sets