Workout Routine

jenny 2day new

by wangtn

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
50% TM
10
120 sec
3
50% TM
10
120 sec
4
50% TM
10
120 sec

squat

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2.5 kg

dumbbell row

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

incline bench press

3 sets
Superset with Decline sit up

bulgarian split squat

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

bulgarian split squat

3 sets
Superset with Bulgarian split squat

decline sit up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

decline sit up

3 sets

Workout 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
150 sec
2
50% TM
10
150 sec
3
50% TM
10
150 sec
4
50% TM
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

romanian deadlift

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10
120 sec

lat pulldown

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

lunge

3 sets
Superset with Face pull

push-ups

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

push-ups

3 sets
Superset with Push-ups

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 4.5 kg

face pull

3 sets