Workout Routine

Free

2day -twang

by wangtn

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Targeted muscles
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Click a muscle to see how much a workout targets it
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Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
150 sec
2
85% 1RM
130 lbs
4 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 10 lbs
3
50% 1RM
75 lbs
10
90 sec
4
50% 1RM
75 lbs
10 +
amrap
90 sec

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
150 sec
2
85% 1RM
130 lbs
4 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
3
50% 1RM
75 lbs
10
90 sec
4
50% 1RM
75 lbs
10 +
amrap
90 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
8 +
amrap
120 sec
2
100% 1RM
110 lbs
8
120 sec
3
100% 1RM
110 lbs
8
120 sec
4
100% 1RM
110 lbs
7 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs

pullup

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
10
60 sec
2
100% 1RM
110 lbs
10
60 sec
3
100% 1RM
110 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs

dip

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
0 sec
2
100% 1RM
45 lbs
10
0 sec
3
100% 1RM
45 lbs
9 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 3 lbs

face pull

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

hanging leg raises

3×10+

Workout 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
150 sec
2
85% 1RM
130 lbs
4 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 10 lbs
3
50% 1RM
75 lbs
10
90 sec
4
50% 1RM
75 lbs
10 +
amrap
90 sec

romanian deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
150 sec
2
85% 1RM
130 lbs
4 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs
3
50% 1RM
75 lbs
10
90 sec
4
50% 1RM
75 lbs
10 +
amrap
90 sec

overhead press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
120 sec
2
100% 1RM
150 lbs
8
120 sec
3
100% 1RM
150 lbs
8
120 sec
4
100% 1RM
150 lbs
7 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs

barbell row

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
60 sec
2
100% 1RM
150 lbs
10
60 sec
3
100% 1RM
150 lbs
9 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs

incline bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
0 sec
2
100% 1RM
150 lbs
10
0 sec
3
100% 1RM
150 lbs
9 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs

curl

3 sets

decline sit up

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
10
60 sec
2
100% 1RM
110 lbs
10
60 sec
3
100% 1RM
110 lbs
9 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 9, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-3 reps, increase 1RM by 5 lbs

decline sit up

3 sets