Workout Routine

Wrlock

by mnordstrom21

Workouts

January 22nd - Monday (Week 1-5)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec
7
–
–
5
180 sec

incline bench press

7 sets

Decline Dumbbell Press

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

Decline Dumbbell Press

4 sets

Chest Fly

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

Chest Fly

4 sets

Chest press machine

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

Chest press machine

1 sets

Assisted Pull Up

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

Assisted Pull Up

1 sets

Dumbell Shoulder Press

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

Dumbell Shoulder Press

1 sets

Shoulder Press Machine

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

Shoulder Press Machine

1 sets

Isolated cable curl

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

Isolated cable curl

1 sets

Preacher Machine

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

Preacher Machine

1 sets

Tricep Push Up

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

Tricep Push Up

1 sets

tricep pushdown

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

tricep pushdown

1 sets

Friday - Hamstrings (Week 1-5)

Seated leg curl

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

Seated leg curl

1 sets

Laying Leg Curls

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

Laying Leg Curls

1 sets

High and wide leg press

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

High and wide leg press

1 sets

Single Leg Hamstring

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

Single Leg Hamstring

1 sets

reverse lunges

Set
Reps
Rest time
1
10
100 sec

reverse lunges

1 sets

Calf and Abs

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Calf and Abs

1 sets

Tuesday Warlock Quads

Laying Leg Curls

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

Laying Leg Curls

1 sets

hack squat

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

hack squat

1 sets

leg press

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

leg press

1 sets

leg extension

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

leg extension

1 sets

bulgarian split squat

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

bulgarian split squat

1 sets

calf raise

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

calf raise

1 sets

Workout 5

Machine Single Arm Row

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

Machine Single Arm Row

1 sets

Machine Double Arm Row

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

Machine Double Arm Row

1 sets

Seated wide grip cable row

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

Seated wide grip cable row

1 sets

lat pulldown

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

lat pulldown

1 sets

Lat PullDown undergrip

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

Lat PullDown undergrip

1 sets

pullovers

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

pullovers

1 sets

Slight incline dumbell

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

Slight incline dumbell

1 sets

Chest press machine

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

Chest press machine

1 sets

bench y raises

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

bench y raises

1 sets

Reverse Fly

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

Reverse Fly

1 sets

Palms Up Dbell Curl

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

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

Palms Up Dbell Curl

1 sets

dual handle push downs

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

dual handle push downs

1 sets

Friday January 19 - Shoulders, Biceps, and Calves

Six Ways

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

Six Ways

1 sets

bench y raises

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

bench y raises

1 sets

shrug

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

shrug

1 sets

hammer curl

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

hammer curl

1 sets

Spider Curl

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

Spider Curl

1 sets

reverse curl

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

reverse curl

1 sets

Palms Up Dbell Curl

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

Palms Up Dbell Curl

1 sets

Rope Curl

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

Rope Curl

1 sets

Calves

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

Calves

1 sets