Workout Routine

TLS

by cedaesca

Workouts

Lunes

Sentadilla

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Sentadilla

3 sets

Prensa

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Prensa

3 sets

Peso muerto rumano

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Peso muerto rumano

3 sets

Empuje de cadera

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Empuje de cadera

3 sets

Martes

Pecho máquina

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Pecho máquina

3 sets

Press de hombro sentada

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Press de hombro sentada

3 sets

Press de banca

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Press de banca

3 sets

Levantamientos laterales

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Levantamientos laterales

3 sets

Crunch

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

Crunch

3 sets

Miércoles

Peso muerto

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Peso muerto

3 sets

Remo

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Remo

3 sets

Jalon al pecho

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Jalon al pecho

3 sets

Curl de biceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Curl de biceps

3 sets

Jueves

Press de hombro sentada

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Press de hombro sentada

3 sets

Press de banca

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Press de banca

3 sets

Levantamientos laterales inclinada

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Levantamientos laterales inclinada

3 sets

Copa (Tríceps)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Copa (Tríceps)

3 sets

Silla de capitán

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

Silla de capitán

3 sets

Viernes

Sentadilla

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Sentadilla

3 sets

Zancadas

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Zancadas

3 sets

Femoral

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Femoral

3 sets

Patada hacia atrás

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Patada hacia atrás

3 sets