Workout Routine

Free

Full Body Workout

by Wielgusiak

Download free Hardy app

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

Training blocks

Tydzień 1

Sesja A

squat Siady

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

squat Siady

3×8+

bench press Ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press Ława

3×8+

leg curl uginanie nóg

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg curl uginanie nóg

3×12+

lat pulldown ściąganie dr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown ściąganie dr

3×12+

lateral raise unoszenie bo

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lateral raise unoszenie bo

3×12+

triceps pushdowns ściąganie tr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

triceps pushdowns ściąganie tr

3×12+

curl Biceps łaman

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl Biceps łaman

3×12+

Cable crunch allahy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Cable crunch allahy

3×12+

Sesja B

leg press Suwnica

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
120 sec
2
75% TM
75 lbs
8
120 sec
3
75% TM
75 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press Suwnica

3×8+

incline bench press skośna ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press skośna ława

3×8+

deadlift martwy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

deadlift martwy

3×8+

seated cable row wisło (ława)

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row wisło (ława)

3×12+

overhead press OHP wyciskan

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

overhead press OHP wyciskan

3×12+

overhead triceps extensions hantel nad g

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

overhead triceps extensions hantel nad g

3×12+

hammer curl młoty hantle

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

hammer curl młoty hantle

3×12+

Machine Ab Crunch brzuch maszy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Machine Ab Crunch brzuch maszy

3×12+

Sesja A

squat Siady

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

squat Siady

3×8+

bench press Ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press Ława

3×8+

leg curl uginanie nóg

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg curl uginanie nóg

3×12+

lat pulldown ściąganie dr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown ściąganie dr

3×12+

lateral raise unoszenie bo

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lateral raise unoszenie bo

3×12+

triceps pushdowns ściąganie tr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

triceps pushdowns ściąganie tr

3×12+

curl Biceps łaman

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl Biceps łaman

3×12+

Cable crunch allahy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Cable crunch allahy

3×12+

Tydzień 2

Sesja B

leg press Suwnica

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
120 sec
2
75% TM
75 lbs
8
120 sec
3
75% TM
75 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press Suwnica

3×8+

incline bench press skośna ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press skośna ława

3×8+

deadlift martwy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

deadlift martwy

3×8+

seated cable row wisło (ława)

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row wisło (ława)

3×12+

overhead press OHP wyciskan

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

overhead press OHP wyciskan

3×12+

overhead triceps extensions hantel nad g

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

overhead triceps extensions hantel nad g

3×12+

hammer curl młoty hantle

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

hammer curl młoty hantle

3×12+

Machine Ab Crunch brzuch maszy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Machine Ab Crunch brzuch maszy

3×12+

Sesja A

squat Siady

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

squat Siady

3×8+

bench press Ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press Ława

3×8+

leg curl uginanie nóg

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg curl uginanie nóg

3×12+

lat pulldown ściąganie dr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lat pulldown ściąganie dr

3×12+

lateral raise unoszenie bo

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lateral raise unoszenie bo

3×12+

triceps pushdowns ściąganie tr

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

triceps pushdowns ściąganie tr

3×12+

curl Biceps łaman

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl Biceps łaman

3×12+

Cable crunch allahy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Cable crunch allahy

3×12+

Sesja B

leg press Suwnica

Set
Intensity
Weight
Reps
Rest time
1
75% TM
75 lbs
8
120 sec
2
75% TM
75 lbs
8
120 sec
3
75% TM
75 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press Suwnica

3×8+

incline bench press skośna ława

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press skośna ława

3×8+

deadlift martwy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
8
120 sec
2
75% TM
100 lbs
8
120 sec
3
75% TM
100 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

deadlift martwy

3×8+

seated cable row wisło (ława)

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated cable row wisło (ława)

3×12+

overhead press OHP wyciskan

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
12
120 sec
2
75% TM
100 lbs
12
120 sec
3
75% TM
100 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

overhead press OHP wyciskan

3×12+

overhead triceps extensions hantel nad g

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

overhead triceps extensions hantel nad g

3×12+

hammer curl młoty hantle

Set
Intensity
Weight
Reps
Rest time
1
75% TM
17 lbs
12
120 sec
2
75% TM
17 lbs
12
120 sec
3
75% TM
17 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

hammer curl młoty hantle

3×12+

Machine Ab Crunch brzuch maszy

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
12
120 sec
2
75% TM
30 lbs
12
120 sec
3
75% TM
30 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Machine Ab Crunch brzuch maszy

3×12+