Workout Routine

TNTDOAC- Trying not to die on a cut

by Eldoradospandex

If I keep doing metallicadpa on this deficit I’m going to fucking die

Workouts

Power Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec

overhead press

3 sets

close grip pull up

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

close grip pull up

3 sets

cable seated row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

cable seated row

3 sets

Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec

Curl

2 sets

Tricep

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec

Tricep

2 sets

Lower (Squat Day)

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
60% 1RM
8
100 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

leg curl

3 sets

Upper Hypertrophy

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

lat pulldown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

lateral raise

3 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

Cable Fly

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

overhead triceps extension

3 sets

Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

Curl

3 sets

Lower (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec

deadlift

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
60% 1RM
8
100 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

leg curl

3 sets

donkey kicks

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

donkey kicks

3 sets

Optional fun day

Do whatever you want- go light this is pump time

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Do whatever you want- go light this is pump time

1 sets