Workout Routine

The Dang Inside Gurl

by chronometer

Workouts

Monday

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

swing

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

swing

4 sets

Will’s Exercises

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

Will’s Exercises

5 sets

Wednesday

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

4 sets

turkish get-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
2
100 sec
2
100% TM
2
100 sec
3
100% TM
2
100 sec
4
100% TM
2
100 sec

turkish get-up

4 sets

Will’s Exercises

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

Will’s Exercises

5 sets

Friday

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

4 sets

Kettlebell Row

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

Kettlebell Row

4 sets

Will’s Exercises

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

Will’s Exercises

5 sets