Workout Routine

workout routine

by Deesay

Deesay holo routine

Workouts

Monday

chinup

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

chinup

3 sets

dumbbell row

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

dumbbell row

3 sets

skull crushers

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

skull crushers

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

side lateral raise

5 sets

calf raise

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

calf raise

4 sets

Tuesday

bench press

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

bench press

3 sets

dip

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

dip

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

incline bench press

3 sets

curl

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

curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

triceps extension

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

hammer curl

3 sets

Wednesday

REST

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

REST

1 sets

Thursday

seated shoulder press

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

seated shoulder press

3 sets

single arm row

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

single arm row

4 sets

lat pulldown

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

lat pulldown

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

chest supported rows

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
5
–
–
10
120 sec

upright row

5 sets

side lateral raise

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

side lateral raise

3 sets

Friday

leg press

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

leg press

4 sets

Glute

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

Glute

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec
4
–
–
13
120 sec

calf raise

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

leg curl

3 sets

leg extension

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

leg extension

3 sets

Saturday

bench press

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

bench press

3 sets

dip

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

dip

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

incline bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec

curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

triceps extension

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

hammer curl

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
120 sec
2
–
–
13
120 sec
3
–
–
13
120 sec

side lateral raise

3 sets

Sunday

REST

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

REST

1 sets