Workout Routine

Free

Fenasal itiş çekis

by splashen

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Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
5
100 sec
6
–
–
5 +
amrap
100 sec
7
–
–
5 +
amrap
100 sec

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

bench press

7 sets

incline bench press

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 20 %

incline bench press

4×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
@RPE9
105 lbs
10
100 sec
3
@RPE9
105 lbs
10
100 sec
4
@RPE9
105 lbs
10
100 sec
5
@RPE9
105 lbs
10
100 sec
6
–
–
10 +
amrap
100 sec
7
–
–
10 +
amrap
100 sec

overhead press

7×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
15
100 sec
3
–
–
8
100 sec
4
–
–
15
100 sec
5
–
–
5 +
amrap
100 sec

lateral raise

5 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
10 +
amrap
100 sec

triceps pushdowns

4 sets

One Arm Triceps Extension

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

One Arm Triceps Extension

4×10+

cable kickback

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

cable kickback

4×10+

Dips

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

Dips

2×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

curl

1×10

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
6
100 sec
6
–
–
15
100 sec

barbell row

6 sets

close grip lat pulldown

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

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

close grip lat pulldown

4×10+

Incline Dumbell Curl

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

Incline Dumbell Curl

4×10

Barbell Curl

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

Barbell Curl

4×5

Alternate Dumbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15
100 sec

Alternate Dumbell Curl

4 sets

Cable Curl

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

Cable Curl

2×10

21

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

21

1×5+

seated cable row

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

seated cable row

3×10

One Arm Cable Row

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

One Arm Cable Row

2×10

Rope Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15 +
amrap
100 sec

Rope Pullover

4 sets

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

leg press

5 sets

leg extension

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

leg extension

4×10+

romanian deadlift

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

romanian deadlift

4×10

Adductor

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

Adductor

3×10

Abductor

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

Abductor

3×10