Workout Routine

Free

1rm test day

by SampoK30

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1rm testausta.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

1rep maxing

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

military press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

5

–

–

5

100 sec

6

–

–

5

100 sec

7

–

–

5

100 sec

8

–

–

5

100 sec

9

–

–

5

100 sec

10

–

–

5

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec