Workout Routine

Free

Cornetto cycle

by Nudlsuppn

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Everything but legs.

Starting TM is 80% of 1RM.

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

Workouts

Full Session

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 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 %

fly

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 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 %

rear delt fly

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 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 %

triceps extension

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 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 %

seated cable row

3×10

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 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 %

cable lateral raise

3×10

curl

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

curl

3×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Workout 4

offset single-arm chest press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
10
100 sec
2
65% TM
13 lbs
10
100 sec
3
65% TM
13 lbs
10
100 sec

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

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

offset single-arm chest press

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
80 lbs
8
100 sec
2
65% TM
80 lbs
8
100 sec
3
65% TM
80 lbs
8
100 sec

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

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

curl

3×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
8
100 sec
2
65% TM
23 lbs
8
100 sec
3
65% TM
23 lbs
8
100 sec

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

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

triceps extension

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
23 lbs
8
100 sec
2
65% TM
23 lbs
8
100 sec
3
65% TM
23 lbs
8
100 sec

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

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

seated cable row

3×8

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
8
100 sec
2
65% TM
13 lbs
8
100 sec
3
65% TM
13 lbs
8
100 sec

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

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

rear delt fly

3×8

hanging leg raises

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

hanging leg raises

2×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
13 lbs
8
100 sec
2
65% TM
13 lbs
8
100 sec
3
65% TM
13 lbs
8
100 sec

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

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

seated shoulder press

3×8