Workout Routine

This is a workout

by divid2130

Push Pull Legs Chest Back Arms Delts

Workouts

Chest Tris

Machine Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec
4
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Incline Bench

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

Incline Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Incline Flys

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Overhead Triceps Extensions

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec
4
@RPE8
5 +
amrap
100 sec
5
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

5 sets

Back Bis Traps Forearms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec
4
@RPE8
4 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

4 sets

Bent Over Rows

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec
4
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Bent Over Rows

4 sets

Machine Shrugs

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec
4
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Shrugs

4 sets

Standing DB Alternating Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Standing DB Alternating Curls

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

hammer curl

3 sets

Machine Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Wrist Curls

3 sets

Machine Reverse Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Reverse Wrist Curls

3 sets

Hand Gripper

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec
3
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hand Gripper

3 sets

Chest Tris Delts

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

4 sets

DB Flat Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Flat Bench

3 sets

Flat Bench DB Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Flat Bench DB Flys

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

tricep pushdown

3 sets

Leaning Triceps Pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Leaning Triceps Pushdowns

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

face pull

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec
5
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

5 sets

Quads Hams Calves

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec
4
@RPE8
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

4 sets

DB Single Leg Squats

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Single Leg Squats

2 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec
4
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Standing Calf Raises

4 sets

Seated Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Seated Calf Raises

2 sets

Chest Tris

Machine Flat Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec
4
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Flat Bench

4 sets

DB Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Incline Bench

3 sets

DB Incline Bench Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Incline Bench Flys

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps pushdowns

3 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Overhead Triceps Extensions

3 sets

Delts Forearms Abs

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

cable lateral raise

3 sets

DB Reverse Flys

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10 +
amrap
100 sec
2
@RPE8
10 +
amrap
100 sec
3
@RPE8
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Reverse Flys

3 sets

Machine Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Wrist Curls

2 sets

Machine Reverse Wrist Curls

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
100 sec
2
@RPE8
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Machine Reverse Wrist Curls

2 sets

Hand Gripper

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8 +
amrap
100 sec
2
@RPE8
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hand Gripper

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15 +
amrap
100 sec
2
@RPE8
15 +
amrap
100 sec
3
@RPE8
15 +
amrap
100 sec
4
@RPE8
15 +
amrap
100 sec
5
@RPE8
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

5 sets