Workout Routine

Free

15-10-5

by piotr0234

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout A

decline bench press a

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
75% 1RM
115 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

decline bench press a

3×15

Chin up na maszynie a

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
75% 1RM
115 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Chin up na maszynie a

3×15

Wyciskanie na maszynie na bary

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
75% 1RM
115 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Wyciskanie na maszynie na bary

3×15

Zakroki

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
15
100 sec
2
75% 1RM
19 lbs
15
100 sec
3
100% 1RM
25 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Zakroki

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
15
100 sec
2
75% 1RM
85 lbs
15
100 sec
3
100% 1RM
110 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hyperextensions

3×15

Biceps nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
75% 1RM
115 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Biceps nachwyt

3×15

Tric pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
75% 1RM
115 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Tric pushdown

3×15

Workout B

Wyciskanie na płaskiej

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
60% 1RM
15 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Wyciskanie na płaskiej

4×10

Wiosło

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Wiosło

4×10

Wyciskanie na bary

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
60% 1RM
15 lbs
10
100 sec
3
80% 1RM
20 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Wyciskanie na bary

4×10

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hack squat

4×10

Rumuny

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Rumuny

4×10

Biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Biceps podchwyt

4×10

Tric nad głową

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
100 sec
2
60% 1RM
90 lbs
10
100 sec
3
80% 1RM
120 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Tric nad głową

4×10

Workout c

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5

Chin up z ciężarem

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
5
100 sec
2
60% 1RM
65 lbs
5
100 sec
3
80% 1RM
90 lbs
5
100 sec
4
90% 1RM
100 lbs
5
100 sec
5
100% 1RM
110 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Chin up z ciężarem

5×5

Wyciskanie żołnierskie

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
60
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Wyciskanie żołnierskie

5 sets

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Przysiad

5×5

Martwy

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Martwy

5×5

biceps mlotek

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
5
100 sec
2
60% 1RM
15 lbs
5
100 sec
3
80% 1RM
20 lbs
5
100 sec
4
90% 1RM
23 lbs
5
100 sec
5
100% 1RM
25 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

biceps mlotek

5×5

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Francuz

5×5