Workout Routine

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Targeted muscles
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Workouts

Legs

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
8
120 sec
2
65% 1RM
29 lbs
8
120 sec
3
70% 1RM
31 lbs
8
120 sec
4
75% 1RM
34 lbs
8
120 sec
5
80% 1RM
36 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3-4 reps, increase 1RM by 6 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 %

Machine hip abduction

5×8+

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
8
120 sec
2
65% 1RM
70 lbs
8
120 sec
3
70% 1RM
75 lbs
8
120 sec
4
75% 1RM
85 lbs
8
120 sec
5
80% 1RM
90 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

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

leg press

5×8+

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
8
120 sec
2
65% 1RM
70 lbs
8
120 sec
3
70% 1RM
75 lbs
8
120 sec
4
75% 1RM
85 lbs
8
120 sec
5
80% 1RM
90 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

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

Hyperextensions

5×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
70% 1RM
31 lbs
8
100 sec
4
75% 1RM
34 lbs
8
100 sec
5
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
100 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 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 %

leg curl

5×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
8
120 sec
2
65% 1RM
29 lbs
8
120 sec
3
70% 1RM
31 lbs
8
120 sec
4
75% 1RM
34 lbs
8
120 sec
5
80% 1RM
36 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 1RM will be suggested to increase next session.

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

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

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

leg extension

5×8+

Machine Abs

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
8
120 sec
2
65% 1RM
29 lbs
8
120 sec
3
70% 1RM
31 lbs
8
120 sec
4
75% 1RM
34 lbs
8
120 sec
5
80% 1RM
36 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase 1RM by 11 lbs

Machine Abs

5×8+