Workout Routine

Free

BSVS2 - PPL

by vaabraham

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Behindertensport-Verein Senne 2

Starting TM is 90% of 1RM.

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

Workouts

Pull

chinup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

chinup

4×10

seated cable row

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

seated cable row

3×10

face pull

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

face pull

3×15

curl

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

curl

3×10

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

bench press

4×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
45 sec
2
65% 1RM
100 lbs
8
45 sec
3
65% 1RM
100 lbs
8
45 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
45 sec
2
65% 1RM
16 lbs
8
45 sec
3
65% 1RM
16 lbs
8
45 sec

incline bench press

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
45 sec

dip

1×5+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec

squat

6×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec
4
–
–
8
100 sec

romanian deadlift

4×8

Sissysquat

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

Sissysquat

2×10+

Abs

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

Abs

1×100