Workout Routine

🇧🇩 x 🇵🇰 x 🍁 Full Body 3x

by liggles

Presented by TEDx Graydon Hall

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
6
180 sec
2
100% 1RM
6
180 sec
3
100% 1RM
6
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

incline bench press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

Tricep dips

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Tricep dips

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Calf Raise

3 sets

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Bicep curls

3 sets

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
180 sec
2
100% 1RM
5
180 sec
3
100% 1RM
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

deadlift

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

overhead press

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

t-bar row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

cable Flye

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

cable Flye

3 sets

tricep extensions

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep extensions

3 sets

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lunge

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

close grip lat pulldown

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

face pull

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
10
100 sec
2
100% 1RM
10
100 sec
3
100% 1RM
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lying leg curl

3 sets