Workout Routine

Free

5/3/1 BBB: V-Taper (Planet Fitness)

by vineet_mitra@hotmail.com

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

Workouts

Week1 Day1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

barbell row

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

lat pulldown

5×10

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Dumbbell Lateral Raises

5×15

Week1 Day2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
100 sec
2
70% TM
105 lbs
10
100 sec
3
70% TM
105 lbs
10
100 sec
4
70% TM
105 lbs
10
100 sec
5
70% TM
105 lbs
10
100 sec

romanian deadlift

5×10

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Straight Arm Pulldown

4×15

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

hanging leg raises

4×12

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs (hammer strength) machine

4×10

Vacuum Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Vacuum Hold

3×30 s

Week1 Day3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

incline bench press

5×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

Chest-Supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Chest-Supported Machine Row

5×10

Week1 Day4

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg extension

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
75% TM
115 lbs
5
100 sec
3
85% TM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg press

5×10

Single-Arm Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Single-Arm Cable Lateral Raise

4×15

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Abs (hammer strength) machine

5×10

Week2 Day1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

barbell row

4×10

lat pulldown

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

lat pulldown

5×5

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Dumbbell Lateral Raises

5×15

Week2 Day2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×3+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
75% TM
115 lbs
10
100 sec
4
75% TM
115 lbs
10
100 sec
5
75% TM
115 lbs
10
100 sec

romanian deadlift

5×10

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Straight Arm Pulldown

4×15

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

hanging leg raises

4×12

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs (hammer strength) machine

4×10

Vacuum Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Vacuum Hold

3×30 s

Week2 Day3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3×3+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

incline bench press

5×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

Chest-Supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Chest-Supported Machine Row

5×10

Week2 Day4

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg extension

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×3+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg press

5×10

Single-Arm Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Single-Arm Cable Lateral Raise

4×15

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Abs (hammer strength) machine

5×10

Week3 Day1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

overhead press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

barbell row

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

lat pulldown

5×10

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Dumbbell Lateral Raises

5×15

Week3 Day2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10
100 sec
4
80% TM
120 lbs
10
100 sec
5
80% TM
120 lbs
10
100 sec

romanian deadlift

5×10

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Straight Arm Pulldown

4×15

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

hanging leg raises

4×12

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs (hammer strength) machine

4×10

Vacuum Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Vacuum Hold

3×30 s

Week3 Day3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

incline bench press

5×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

face pull

5×15

Chest-Supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Chest-Supported Machine Row

5×10

Week3 Day4

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg extension

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
85% TM
130 lbs
3
100 sec
3
95% TM
145 lbs
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg press

5×10

Single-Arm Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Single-Arm Cable Lateral Raise

4×15

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Abs (hammer strength) machine

5×10

Week4 Day1 (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec
6
50% TM
75 lbs
10
100 sec
7
50% TM
75 lbs
10
100 sec
8
50% TM
75 lbs
10
100 sec

overhead press

8 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

barbell row

5×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

lat pulldown

5×10

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Dumbbell Lateral Raises

5×10

Week4 Day2 (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

deadlift

3×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

romanian deadlift

5×10

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Straight Arm Pulldown

4×15

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

hanging leg raises

4×12

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs (hammer strength) machine

4×10

Vacuum Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Vacuum Hold

3×30 s

Week4 Day3 (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

bench press

3×5+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
100 sec
2
50% TM
75 lbs
10
100 sec
3
50% TM
75 lbs
10
100 sec
4
50% TM
75 lbs
10
100 sec
5
50% TM
75 lbs
10
100 sec

incline bench press

5×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec

face pull

5×12

Chest-Supported Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Chest-Supported Machine Row

5×10

Week4 Day4 (deload)

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg extension

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
5
100 sec
2
50% TM
75 lbs
5
100 sec
3
60% TM
90 lbs
5 +
amrap
100 sec

squat

3×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg press

5×10

Single-Arm Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Single-Arm Cable Lateral Raise

4×15

Abs (hammer strength) machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Abs (hammer strength) machine

5×10

Interim

bench press

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

bench press

1×5

leg extension

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

leg extension

1×5

incline bench press

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

incline bench press

1×5

Single-leg press

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

Single-leg press

1×5

seated overhead press

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

seated overhead press

1×5

squat

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

squat

1×5

All machines

Chest-Supported Machine Row

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

Chest-Supported Machine Row

1×5