Workout Routine

Workout A

by Saltyspoons

Quick Full Body Workout

Workouts

1 - Do MAX

neutral grip pull up

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

neutral grip pull up

2 sets

2

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

3

Back Squats

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Back Squats

4 sets

4

chest supported rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

chest supported rows

3 sets

5

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

6 (Single Leg)

calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

calf raise

4 sets