Workout Routine

The Beast Polka 🐺

by NuZ87

SBD fun!

Workouts

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
150 sec
2
75% 1RM
5
150 sec
3
75% 1RM
5
150 sec
4
75% 1RM
5
150 sec
5
75% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

incline bench press

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

dip

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec
4
–
–
10 +
amrap
150 sec
5
–
–
10 +
amrap
150 sec

Abs

5 sets

Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
150 sec
2
75% 1RM
5
150 sec
3
75% 1RM
5
150 sec
4
75% 1RM
5
150 sec
5
75% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

deadlift

5 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

chest supported rows

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

lat pulldown

5 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

pullovers

5 sets

Shoulders

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

overhead press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

seated shoulder press

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec
4
–
–
10 +
amrap
150 sec
5
–
–
10 +
amrap
150 sec

lateral raise

5 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
150 sec
2
–
–
10 +
amrap
150 sec
3
–
–
10 +
amrap
150 sec
4
–
–
10 +
amrap
150 sec
5
–
–
10 +
amrap
150 sec

incline reverse fly

5 sets

Arms

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

curl

5 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

overhead triceps extension

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
150 sec
2
–
–
20
150 sec
3
–
–
20
150 sec
4
–
–
20
150 sec
5
–
–
20 +
amrap
150 sec

curl

5 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

triceps pushdowns

5 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
150 sec
2
75% 1RM
5
150 sec
3
75% 1RM
5
150 sec
4
75% 1RM
5
150 sec
5
75% 1RM
5 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

romanian deadlift

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

leg extension

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10 +
amrap
150 sec

leg curl

5 sets

The Tren Beaver Polka 💉🦫

squat

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

squat

4 sets

bench press

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

bench press

4 sets

deadlift

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

deadlift

4 sets