Workout Routine

Free

Back/biceps

by Clove1

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Starting TM is 90% of 1RM.

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

Workouts

Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

pullup

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
60 sec
4
65% 1RM
29 lbs
10
60 sec
5
65% 1RM
29 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

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

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

lat pulldown

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
60 sec
2
65% 1RM
100 lbs
10
60 sec
3
65% 1RM
100 lbs
10
60 sec
4
65% 1RM
100 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
Extra 3+ reps, increase 1RM by 10 lbs

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

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

barbell row

4 sets

Incline bench DB row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
60 sec
2
65% 1RM
16 lbs
10
60 sec
3
65% 1RM
16 lbs
10
60 sec
4
65% 1RM
16 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

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

Incline bench DB row

4 sets

Chest supported row machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
60 sec
4
65% 1RM
29 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

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

Chest supported row machine

4 sets

Seated single arm cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
60 sec
4
65% 1RM
29 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

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

Seated single arm cable row

4 sets

Biceps

Straight bar cable curls

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
60 sec
2
65% 1RM
29 lbs
10
60 sec
3
65% 1RM
29 lbs
10
60 sec
4
65% 1RM
29 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

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

Straight bar cable curls

4 sets

Seated single arm concentration curls

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
60 sec
2
65% 1RM
16 lbs
10
60 sec
3
65% 1RM
16 lbs
10
60 sec
4
65% 1RM
16 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 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

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

Seated single arm concentration curls

4 sets