Workout Routine

workout

by kikipeters

Workouts

monday

barbell squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 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 %

barbell squat

4 sets

squat

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

squat

3 sets

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 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 %

sumo deadlift

3 sets

rdl’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 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 %

rdl’s

3 sets

dumbell squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
70 sec
2
–
–
7
70 sec
3
–
–
7
70 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 %

dumbell squats

3 sets

cable kickback

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

3 sets

hip thrust

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

3 sets

single leg squat

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

single leg squat

4 sets

wednesday

seated cable row

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

seated cable row

3 sets

dumbell chest press

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

dumbell chest press

3 sets

lateral raise

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

lateral raise

3 sets

alternating rows

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

alternating rows

3 sets

decline bench press

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

decline bench press

3 sets

incline bicep curl

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

incline bicep curl

3 sets

seated chest press

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

seated chest press

3 sets

friday

opposite hand to to crunch

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

opposite hand to to crunch

3 sets

double leg lift

Set
Intensity
Weight
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

double leg lift

3 sets

russian twist

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

russian twist

3 sets

hollow hold

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

hollow hold

3 sets

crunches

Set
Intensity
Weight
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

crunches

3 sets

bicycle crunches

Set
Reps
Rest time
1
30
0 sec
2
30
0 sec
3
30
0 sec

bicycle crunches

3 sets

elevated crunch

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

elevated crunch

3 sets

plank

Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
3
45 sec
0 sec

plank

3 sets

leg lifts

Set
Intensity
Weight
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

leg lifts

3 sets

scissors

Set
Intensity
Weight
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15
0 sec

scissors

3 sets

sunday

banded squats

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded squats

2 sets

banded leg circles right

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded leg circles right

2 sets

banded leg circles left

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded leg circles left

2 sets

banded squatting walk

Set
Intensity
Weight
Reps
Rest time
1
10
20 sec
2
10
20 sec

banded squatting walk

2 sets

hip bridges

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

hip bridges

2 sets

banded squat side kicks

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded squat side kicks

2 sets

banded fire hydrant right

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded fire hydrant right

2 sets

double crunch

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

double crunch

2 sets

banded fire hydrant left

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded fire hydrant left

2 sets

banded deadlift right

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded deadlift right

2 sets

squat jump + pulses

Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec

squat jump + pulses

2 sets

banded deadlift left

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

banded deadlift left

2 sets

sit outs

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec

sit outs

1 sets

butterfly bridge

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec

butterfly bridge

2 sets