Workout Routine

you're big girl

by swaggabear

nyueh nyueh nyueh

Workouts

Squat & Back

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
150 sec
2
75% 1RM
6
150 sec
3
85% 1RM
4
150 sec
4
95% 1RM
2 +
amrap
150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

squat

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
6
100 sec
3
85% 1RM
4
100 sec
4
95% 1RM
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

barbell row

4 sets

single arm, single leg romanian dead lift

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

single arm, single leg romanian dead lift

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
60 sec
2
95% 1RM
8
60 sec
3
100% 1RM
8 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

preacher curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
12
60 sec
2
95% 1RM
12
60 sec
3
100% 1RM
12 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets

Chest & Abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
6
100 sec
3
85% 1RM
4
100 sec
4
95% 1RM
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
60 sec
2
100% 1RM
12
60 sec
3
100% 1RM
12 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

fly

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
45 sec
2
100% 1RM
12
45 sec
3
100% 1RM
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

rear delt fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
15
45 sec
2
100% 1RM
15
45 sec
3
100% 1RM
15
45 sec
4
100% 1RM
15 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Cable crunch

4 sets

plank

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

plank

3 sets

side plank

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

side plank

3 sets

Deadlifts & Military Press

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6
150 sec
2
75% 1RM
4
150 sec
3
85% 1RM
3
150 sec
4
95% 1RM
2 +
amrap
150 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
75% 1RM
6
100 sec
3
85% 1RM
4
100 sec
4
95% 1RM
2 +
amrap
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

overhead press

4 sets

bulgarian split squat

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
60 sec
2
95% 1RM
8
60 sec
3
100% 1RM
8 +
amrap
60 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
45 sec
2
100% 1RM
12
45 sec
3
100% 1RM
12 +
amrap
45 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

lateral raise

3 sets

MAX WEEK: Squat & Row

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
1
180 sec
4
100% 1RM
1
180 sec
5
105% 1RM
1
180 sec

squat

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
1
180 sec
4
100% 1RM
1
180 sec
5
105% 1RM
1
180 sec

barbell row

5 sets

MAX WEEK: Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
1
180 sec
4
100% 1RM
1
180 sec
5
105% 1RM
1
180 sec

bench press

5 sets

MAX WEEK: Deadlift & Military Press

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
4
180 sec
2
80% 1RM
2
180 sec
3
90% 1RM
1
180 sec
4
100% 1RM
1
180 sec
5
105% 1RM
1
180 sec

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
1
180 sec
4
100% 1RM
1
180 sec
5
105% 1RM
1
180 sec

overhead press

5 sets