Workout Routine

Wrkout #1

by ludvico

Start with low load and then add weight.

If tired, deload and do AMRAP.

Workouts

1gg - Petto & Spalle

bench press

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

bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec
4
–
–
11
60 sec

bench press

4 sets

Chest press

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

Chest press

4 sets

Chest fly

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

Chest fly

4 sets

seated overhead press

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

seated overhead press

4 sets

lateral raise

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

lateral raise

4 sets

Reverse fly

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

Reverse fly

4 sets

2gg - Schiena & Core & Cardio

lat pulldown

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

lat pulldown

4 sets

Seated row

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

Seated row

4 sets

Lat pulldown - Macchina due bracci

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

Lat pulldown - Macchina due bracci

4 sets

shrug

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

shrug

4 sets

Knee raise

Set
Intensity
Weight
Reps
Rest time
1
11
90 sec
2
11
90 sec
3
11
90 sec
4
11
90 sec

Knee raise

4 sets

plank

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

plank

3 sets

Cardio - Corsa

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Cardio - Corsa

1 sets

3gg - Tricipiti & Bicipiti

Triceps dips

Set
Intensity
Weight
Reps
Rest time
1
11
90 sec
2
11
90 sec
3
11
90 sec
4
11
90 sec

Triceps dips

4 sets

triceps extension

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

triceps extension

4 sets

triceps pushdowns

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

triceps pushdowns

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

preacher curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

hammer curl

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

wrist curl

4 sets

Wrist rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15 +
amrap
90 sec

Wrist rotations

4 sets

4gg - Gambe

leg curl

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

leg curl

4 sets

leg extension

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

leg extension

4 sets

Leg press - 45°

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

Leg press - 45°

4 sets

Squat machine

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

Squat machine

4 sets

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

Calf raise

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
100 sec
2
–
–
13
100 sec
3
–
–
13
100 sec
4
–
–
13 +
amrap
100 sec

calf raise

4 sets

Abductor

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

Abductor

4 sets

5gg - Richiamo Petto & Spalle & Bicipiti

bench press

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

bench press

4 sets

Chest press

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

Chest press

4 sets

lateral raise

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

lateral raise

4 sets

Reverse fly

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

Reverse fly

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13 +
amrap
90 sec

hammer curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13 +
amrap
90 sec

preacher curl

4 sets