Workout Routine

Veckan V.2

by Gusten

Workouts

Måndag

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
7
100 sec
2
65% 1RM
7
100 sec
3
80% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.5 kg.

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
7
100 sec
2
65% 1RM
7
100 sec
3
80% 1RM
7
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

incline bench press

3 sets

Chest dip

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

Chest dip

3 sets

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
80% 1RM
8
100 sec

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

Chest fly

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
7
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.5 kg.

triceps pushdowns

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
7
100 sec
2
50% 1RM
7
100 sec
3
60% 1RM
7
100 sec

bench press

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

hanging leg raises

3 sets

Tisdag

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
7
100 sec
2
70% 1RM
7
100 sec
3
80% 1RM
7
100 sec

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

lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
7
100 sec
2
60% 1RM
7
100 sec
3
70% 1RM
7
100 sec

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

bent over row

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
7
100 sec
2
70% 1RM
7
100 sec
3
80% 1RM
7
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.5 kg.

seated cable row

3 sets

Incline prone Y raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

Incline prone Y raises

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
7
100 sec
2
70% 1RM
7
100 sec
3
80% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

curl

3 sets

Onsdag

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
80% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.5 kg.

bench press

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
6
100 sec
2
65% 1RM
6
100 sec
3
80% 1RM
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.5 kg.

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
100 sec
2
–
–
7 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
7 +
amrap
100 sec
2
–
–
7 +
amrap
100 sec
3
–
–
7 +
amrap
100 sec

face pull

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
7
100 sec
2
70% 1RM
7
100 sec
3
80% 1RM
8
100 sec

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

seated overhead press

3 sets

Reverse Pec deck Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
8
100 sec

Reverse Pec deck Machine

3 sets

Torsdag (skadad och gay)

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7 +
amrap
100 sec

bulgarian split squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

hip thrust

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
70% 1RM
8
100 sec

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

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
7
100 sec
2
60% 1RM
7
100 sec
3
70% 1RM
7
100 sec

leg curl

3 sets

Leg raises

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

Leg raises

3 sets

Dumbell rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

Dumbell rotations

3 sets

Suitcase carries

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Suitcase carries

3 sets

Söndag (fyllnad)

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

neutral grip pull up

3 sets

close grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

close grip pull up

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

good morning

3 sets

lateral raise

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

lateral raise

3 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3 sets

Post-workout

Kneeling lounge (hipflexor)

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Kneeling lounge (hipflexor)

3 sets

Snake raise (lower back)

Set
Intensity
Weight
Reps
Rest time
1
50 sec
2
50 sec
3
50 sec

Snake raise (lower back)

3 sets

Elephant walk

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

Elephant walk

3 sets

Glute bridge

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

Glute bridge

3 sets

Pancake stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Pancake stretch

2 sets

Wall slides

Set
Intensity
Weight
Reps
Rest time
1
7
100 sec
2
7
100 sec
3
7
100 sec

Wall slides

3 sets

Rear hand clasp

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Rear hand clasp

3 sets