Workout Routine

Tran

by Gejl1961

Starting TM is 80% of 1RM.

Workouts

Skub 1 // Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
100% TM
5
100 sec
3
95% TM
5
100 sec
4
90% TM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
100 sec
2
100% TM
5
100 sec
3
90% TM
5
100 sec
4
80% TM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

4 sets

seated overhead press

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

Overload: After 4 successful sessions, Training Max will be suggested to increase by 2 kg.

seated overhead press

3 sets

Overhead Cable Tricep Extension

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

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

Overhead Cable Tricep Extension

3 sets

cable crossover

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 kg.

cable crossover

3 sets

cable lateral raise

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

cable lateral raise

3 sets

Skub 2 // Leg press

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
100% TM
5
100 sec
3
95% TM
5
100 sec
4
90% TM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

4 sets

leg 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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

3 sets

seated overhead press

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated overhead press

3 sets

Overhead Cable Tricep Extension

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

Overload: After 4 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Overhead Cable Tricep Extension

3 sets

cable crossover

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

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 kg.

cable crossover

3 sets

cable lateral raise

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

cable lateral raise

3 sets

Træk 1 // Pull-up

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
100% TM
5
100 sec
3
95% TM
5
100 sec
4
90% TM
5
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

4 sets

pullup

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

pullup

5 sets

cambered bar curl

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

Overload: After 5 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

cambered bar curl

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
90% TM
8
100 sec
3
90% TM
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
100% TM
15
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3 sets

Træk 2 // Lat maskine

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
100% TM
5
100 sec
3
90% TM
5
100 sec
4
80% TM
5
100 sec

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

4 sets

lat pulldown

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

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

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3 sets

cambered bar curl

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

Overload: After 5 successful sessions, Training Max will be suggested to increase by 5 kg.

cambered bar curl

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
90% TM
8
100 sec
3
90% TM
8
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
100 sec
2
100% TM
15
100 sec
3
56% TM
15
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 kg.

face pull

3 sets