Workout Routine

Free

3 x A Week Greyskull

by Arcspark

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Rotate between A and B, add 1kg to upperbody if successful on amrap, 2kg to lowerbody if successful

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

Workouts

Workout A

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

barbell row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

squat

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

triceps extension

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

Abs

3 sets

Workout B

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

overhead press

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

lat pulldown

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

romanian deadlift

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

curl

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.2 lbs.

shrug

3 sets