Workout Routine

Free

15 10 5 upper lower

by piotr0234

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

Workouts

A1

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec
6
80% TM
120 lbs
5
100 sec

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

bench press

6×5

Chin up z ciężarem

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

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

Chin up z ciężarem

5 sets

Scalp pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

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

Scalp pullup

2×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec
6
80% TM
120 lbs
5
100 sec

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

overhead press

6×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
5
100 sec
2
60% TM
27 lbs
5
100 sec
3
80% TM
36 lbs
5
100 sec
4
90% TM
41 lbs
5
100 sec
5
100% TM
45 lbs
5
100 sec
6
80% TM
36 lbs
5
100 sec

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

seated cable row

6×5

A2

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec
6
80% TM
120 lbs
5
100 sec

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

squat

6×5

deadlift

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

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

deadlift

5×5

shrug

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec
6
90% TM
135 lbs
5
100 sec

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

shrug

6×5

Biceps hantla

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
5
100 sec
2
60% TM
15 lbs
5
100 sec
3
80% TM
20 lbs
5
100 sec
4
90% TM
23 lbs
5
100 sec
5
100% TM
25 lbs
5
100 sec
6
80% TM
20 lbs
5
100 sec

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

Biceps hantla

6×5

Francuz

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
60% TM
90 lbs
5
100 sec
3
80% TM
120 lbs
5
100 sec
4
90% TM
135 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec
6
80% TM
120 lbs
5
100 sec

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

Francuz

6×5

B1

Wyciskanie na płaskiej

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

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

Wyciskanie na płaskiej

5×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
10
100 sec
2
60% TM
27 lbs
10
100 sec
3
80% TM
36 lbs
10
100 sec
4
100% TM
45 lbs
10
100 sec
5
80% TM
36 lbs
10
100 sec

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

chinup

5×10

Scalp

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec

Scalp

2 sets

Wyciskanie na bary 4 oczko

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

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

Wyciskanie na bary 4 oczko

5×10

seated cable row b trening

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
10
100 sec
2
60% TM
27 lbs
10
100 sec
3
80% TM
36 lbs
10
100 sec
4
100% TM
45 lbs
10
100 sec
5
80% TM
36 lbs
10
100 sec

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

seated cable row b trening

5×10

B2

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
5
80% 1RM
120 lbs
10
100 sec

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

hack squat

5×10

romanian deadlift

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
5
80% 1RM
120 lbs
10
100 sec

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

romanian deadlift

5×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 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.

lateral raise

4×10

Tric pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

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

Tric pushdown

4×10

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 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.

Ez bar curl

4×10

C1

decline bench press

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

3×15

Nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

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

Nachwyt

3×15

Scalpp

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

Scalpp

2×5

Wyciskanie na maszynie na bary

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

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

Wyciskanie na maszynie na bary

3×15

Wiosło horyzont

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec

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

Wiosło horyzont

3×15

C2

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
15
100 sec
2
45% 1RM
70 lbs
15
100 sec
3
60% 1RM
90 lbs
15
100 sec
4
45% 1RM
70 lbs
15
100 sec

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

squat

4×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
8
100 sec
2
65% 1RM
70 lbs
12
100 sec
3
100% 1RM
110 lbs
15
100 sec
4
65% 1RM
70 lbs
12
100 sec

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

Hyperextensions

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
100 sec
2
100% 1RM
45 lbs
15
100 sec
3
100% 1RM
45 lbs
15
100 sec
4
100% 1RM
45 lbs
15
100 sec

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

cable lateral raise

4×15

Biceps siedząc na skosie

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

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

Biceps siedząc na skosie

4×15

Triceps

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
15
100 sec
2
100% 1RM
150 lbs
15
100 sec
3
100% 1RM
150 lbs
15
100 sec
4
100% 1RM
150 lbs
15
100 sec

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

Triceps

4×15