Workout Routine

Trening ojca

by piotr0234

Workouts

FBW push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
100% 1RM
6
100 sec
4
100% 1RM
6
100 sec
5
100% 1RM
6
100 sec

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

bench press

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
6
100 sec
2
50% 1RM
6
100 sec
3
100% 1RM
6
100 sec
4
100% 1RM
6
100 sec
5
100% 1RM
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

hack squat

5 sets

Zymianin

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
10
100 sec
2
50% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec
5
100% 1RM
10
100 sec

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

Zymianin

5 sets

Wyciskanie na bary

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

Wyciskanie na bary

4 sets

Wiosło jednoracz

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec

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

Wiosło jednoracz

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec

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

skull crushers

4 sets

FBW pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
100% 1RM
6
100 sec
4
100% 1RM
6
100 sec
5
100% 1RM
6
100 sec

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

lat pulldown

5 sets

Rumun

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec
5
100% 1RM
8
100 sec

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

Rumun

5 sets

High row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec
4
100% 1RM
8
100 sec

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

High row

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

leg extension

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec
5
100% 1RM
10
100 sec

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

bench press

5 sets

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec
4
100% 1RM
10
100 sec

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

Ez bar curl

4 sets