Workout Routine

Wolves April

by Brennansk1

Workouts

Kaimana’s Back Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec
4
65% TM
8
45 sec

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

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

bent over row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13
45 sec
2
65% TM
13
45 sec
3
65% TM
13
45 sec
4
65% TM
13
45 sec

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

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

lat pulldown

4 sets

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13
45 sec
2
65% TM
13
45 sec
3
65% TM
13
45 sec
4
65% TM
13
45 sec

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

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

Straight Arm Pulldown

4 sets

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec

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

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

Machine Row

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
0 +
amrap
100 sec
2
65% TM
0 +
amrap
100 sec
3
65% TM
0 +
amrap
100 sec
4
65% TM
0 +
amrap
100 sec

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

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

Hyperextensions

4 sets

Deadlift Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec

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

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

Deadlift Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
25
45 sec
2
65% TM
25
45 sec
3
65% TM
25
45 sec
4
65% TM
25
45 sec

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

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

lat pulldown

4 sets

Chest and Biceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec
5
65% TM
10
45 sec

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

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

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
10
45 sec
4
65% TM
10
45 sec

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

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

bench press

4 sets

Incline Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec

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

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

Incline Chest Flys

3 sets

Cable Fly’s

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec

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

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

Cable Fly’s

3 sets

push-ups

Set
Reps
Rest time
1
0 +
amrap
45 sec
2
0 +
amrap
45 sec
3
0 +
amrap
45 sec

push-ups

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec

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

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

curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 +
amrap
45 sec
2
65% TM
15 +
amrap
45 sec
3
65% TM
15 +
amrap
45 sec
4
65% TM
15 +
amrap
45 sec

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

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

reverse curl

4 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec

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

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

Preacher Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
8
45 sec

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

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

hammer curl

2 sets

Back and Abs

Pullup

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

Pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec
5
65% TM
12
45 sec

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

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

lat pulldown

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec

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

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

seated cable row

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
60 sec
2
65% TM
12
60 sec
3
65% TM
12
60 sec
4
65% TM
12
60 sec

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

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

bent over row

4 sets

Hyperextensions

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

Hyperextensions

3 sets

hanging leg raises

Set
Reps
Rest time
1
20 +
amrap
45 sec
2
20 +
amrap
45 sec

hanging leg raises

2 sets

bicycle crunches

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

bicycle crunches

3 sets

Hamstrings/Glutes

Lying Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec
4
65% TM
15
45 sec

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

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

Lying Leg Curls

4 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16
60 sec
2
65% TM
16
60 sec
3
65% TM
16
60 sec
4
65% TM
16
60 sec

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

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

straight leg deadlift

4 sets

Standby Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec
4
65% TM
15
45 sec

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

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

Standby Leg Curl

4 sets

Reverse Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
60 sec
2
65% TM
15
60 sec
3
65% TM
15
60 sec
4
65% TM
15
60 sec

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

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

Reverse Hack Squat

4 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
30 sec
2
–
–
5 +
amrap
30 sec
3
–
–
5 +
amrap
30 sec

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

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

Hip Adduction

3 sets

Hip Abudction

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
30 sec
2
–
–
0 +
amrap
30 sec
3
–
–
0 +
amrap
30 sec

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

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

Hip Abudction

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec
4
65% TM
15
45 sec

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

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

leg curl

4 sets

Shoulder/Triceps

lateral raise

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

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

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

lateral raise

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec

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

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

seated shoulder press

3 sets

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec

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

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

Front Raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
45 sec
2
65% TM
15
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec

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

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

rear delt fly

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec

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

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

upright row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec

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

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

face pull

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec

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

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

lateral raise

3 sets

Bench Dips

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

Bench Dips

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
45 sec
2
65% TM
12
45 sec
3
65% TM
12
45 sec
4
65% TM
12
45 sec

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

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

tricep pushdown

4 sets

Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec
4
65% TM
10
45 sec

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

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

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec
4
65% TM
10
45 sec

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

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

lateral raise

4 sets

Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
47 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec
4
65% TM
10
45 sec
5
65% TM
10
45 sec

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

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

Smith Machine Press

5 sets

Behind the Neck Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
45 sec
2
65% TM
10
45 sec
3
65% TM
10
45 sec
4
65% TM
10
45 sec

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

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

Behind the Neck Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
45 sec
2
65% TM
8
45 sec
3
65% TM
8
45 sec

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

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

lateral raise

3 sets

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
45 sec
2
65% TM
15
45 sec
3
65% TM
15
45 sec
4
65% TM
15
45 sec

Front Raise

4 sets