Workout Routine

While in Austin

by Tomlovesarmbars

Workouts

Workout 1

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec
5
–
–
6
120 sec

trap bar deadlift

5 sets

Depth jump

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec
2
4
120 sec
3
4
120 sec
4
4
120 sec
5
4
120 sec

Depth jump

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec
5
–
–
6
90 sec
6
–
–
6
90 sec

bench press

6 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
5
–
–
8
90 sec

dumbbell row

5 sets

Assault bike

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec
6
30 sec
7
30 sec
8
30 sec
9
30 sec
10
30 sec

Assault bike

10 sets

Workout 2

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
5
8
120 sec
6
8
120 sec

neutral grip pull up

6 sets

Ball slam

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
5
8
120 sec
6
8
120 sec

Ball slam

6 sets

squat

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

squat

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec
4
–
–
20
120 sec

lateral raise

4 sets

Reverse hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Reverse hyperextensions

4 sets

Assault bike

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec
4
20 sec
5
20 sec
6
20 sec
7
20 sec
8
20 sec
9
20 sec
10
20 sec

Assault bike

10 sets