Workout Routine

Free

chestities and badonkadonks

by jackizzatt

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Make sure to squeeze and control the e-centric

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

1 Arm Half Kneeling Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
13
45 sec
2
55% 1RM
25 lbs
13
45 sec
3
55% 1RM
25 lbs
15
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

1 Arm Half Kneeling Lat Pulldown

3 sets

1 Arm Half Kneeling Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
13
50 sec
2
65% 1RM
29 lbs
13
50 sec
3
65% 1RM
29 lbs
15
50 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

1 Arm Half Kneeling Lat Pulldown

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
50 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

pullup

1×8+

Kroc Row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
10
50 sec
2
75% 1RM
19 lbs
10
50 sec
3
60% 1RM
15 lbs
12 +
amrap
Prog. Overload
50 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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 6 lbs.

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

Kroc Row

3 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
50 sec
2
85% 1RM
38 lbs
8
50 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
50 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 lbs.

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

Reverse Pec Deck

3×8+

Low Bar/High Bar Rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
50 sec
2
65% 1RM
29 lbs
8
50 sec
3
65% 1RM
29 lbs
8 +
amrap
Prog. Overload
50 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 lbs.

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

Low Bar/High Bar Rows

3×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
55 sec
2
70% 1RM
18 lbs
8
55 sec
3
65% 1RM
16 lbs
8
55 sec
4
65% 1RM
16 lbs
8 +
amrap
Prog. Overload
55 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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 lbs.

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

hammer curl

4×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
50 sec
2
55% 1RM
25 lbs
8
50 sec
3
55% 1RM
25 lbs
8 +
amrap
50 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

lat pulldown

3×8+

Push

Pre-Exhaustion set (cable flys or pushups)

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

Pre-Exhaustion set (cable flys or pushups)

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
7
50 sec
2
65% 1RM
16 lbs
7
50 sec
3
65% 1RM
16 lbs
7 +
amrap
Prog. Overload
50 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 1-2 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 lbs.

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

incline bench press

3×7+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
7
55 sec
2
65% 1RM
100 lbs
7
55 sec
3
65% 1RM
100 lbs
7 +
amrap
Prog. Overload
55 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 1-2 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 lbs.

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

overhead press

3×7+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
55 sec
2
70% 1RM
31 lbs
10 +
amrap
55 sec
3
70% 1RM
31 lbs
10 +
amrap
Prog. Overload
55 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 lbs.

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

tricep pushdown

3×10+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
7
40 sec
2
85% 1RM
21 lbs
7 +
amrap
Prog. Overload
40 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
3
65% 1RM
16 lbs
7
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

bench press

3×7

Standing Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
50 sec
2
70% 1RM
18 lbs
8
50 sec
3
70% 1RM
18 lbs
7 +
amrap
Prog. Overload
50 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 1-2 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 6 lbs.

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

Standing Arnold Press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
55 sec
2
55% 1RM
14 lbs
12
55 sec
3
65% 1RM
16 lbs
12
55 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

lateral raise

3×12

Legs

Stretch (front to back leg swings side to side

Set
Reps
Rest time
1
10
0 sec
2
10
0 sec

Stretch (front to back leg swings side to side

2×10

squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
50 sec
2
65% 1RM
100 lbs
5
50 sec
3
70% 1RM
105 lbs
3
50 sec
4
85% 1RM
130 lbs
4
50 sec
5
70% 1RM
105 lbs
5 +
amrap
Prog. Overload
50 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3-4 reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

squat

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
8
50 sec
2
65% 1RM
100 lbs
6 +
amrap
50 sec
3
75% 1RM
115 lbs
8
50 sec
4
70% 1RM
105 lbs
8
50 sec

romanian deadlift

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
40 sec
2
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
40 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
3
70% 1RM
31 lbs
10
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
50 sec
2
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
50 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
3
70% 1RM
31 lbs
10
50 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

leg extension

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
50 sec
2
–
–
10
50 sec
3
–
–
12
50 sec

calf raise

3 sets

Abs

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

Abs

3×5

Calisthenics

Wrist flexing, rotating dynamic arm swings shoulder dislocations

Set
Reps
Rest time
1
10
60 sec

Wrist flexing, rotating dynamic arm swings shoulder dislocations

1×10

dead hang

Set
Reps
Rest time
1
10
100 sec

dead hang

1×10