Workout Routine

Triana

by Triana

Own

Workouts

1 & 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

bench press

4 sets

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

incline dumbell press

3 sets

Dip parallel

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

Dip parallel

3 sets

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Pec fly

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

military press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

fly

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

triceps extension

3 sets

2 & 5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

deadlift

4 sets

neutral grip pull up

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

neutral grip pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

lat pulldown

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

hammer curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

face pull

3 sets

3 & 6

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

box squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg press

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

romanian deadlift

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

lunge

2 sets

Calf raise standing

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec

Calf raise standing

3 sets

Calf Raise Seated

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec

Calf Raise Seated

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg curl

3 sets

Error 404

bench press

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

bench press

1 sets