Workout Routine

Trening ojca

by piotr0234

Workouts

FBW 6

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

romanian deadlift

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.

romanian deadlift

5 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
2
100 sec
2
50% 1RM
4
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 1.25 kg.

neutral grip pull up

5 sets

overhead press

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

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

overhead press

4 sets

seated cable row

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

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

seated cable row

4 sets

face pull

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.

face pull

4 sets

skull crushers

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

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

skull crushers

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

Abs

4 sets

FBW 12

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec
5
100% 1RM
12
100 sec

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

bench press

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
6
100 sec
2
50% 1RM
10
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec
5
100% 1RM
12
100 sec

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

Hyperextensions

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec
5
100% 1RM
12
100 sec

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

leg extension

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec
5
100% 1RM
12
100 sec

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

lat pulldown

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

seated overhead press

4 sets

High row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

High row

4 sets

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

Ez bar curl

4 sets

Skosy

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12
100 sec

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

Skosy

4 sets