Workout Routine

Upper lower

by sinned2

2 days on 2 days off

Workouts

Oberkörper

bench press

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

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

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

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 1 kg.

fly

Set

Intensity

Weight

Reps

Rest time

–

8 +

amrap

100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 7 kg.

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

–

120 sec

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

preacher curl

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

skull crushers

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

Enges Rudern am Kabel

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

Unterkörper

V Squat

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

leg curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 kg.

hanging leg raises

Set

Reps

Rest time

10 +

amrap

100 sec

10 +

amrap

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

120 sec

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

Workout Routine

Upper lower

Workouts

Oberkörper

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

2 sets

lateral raise

Set

Intensity

Weight

Reps

Rest time

lateral raise

2 sets

fly

Set

Intensity

Weight

Reps

Rest time

fly

1 sets

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

seated shoulder press

1 sets

preacher curl

Set

Intensity

Weight

Reps

Rest time

preacher curl

2 sets

skull crushers

Set

Intensity

Weight

Reps

Rest time

skull crushers

2 sets

seated cable row

Set

Intensity

Weight

Reps

Rest time

seated cable row

2 sets

Enges Rudern am Kabel

Set

Intensity

Weight

Reps

Rest time

Enges Rudern am Kabel

2 sets

Unterkörper

V Squat

Set

Intensity

Weight

Reps

Rest time

V Squat

3 sets

leg curl

Set

Intensity