Workout Routine

Free

Larissa Fullbody

by Baer451

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Alle Sätze mit weniger als 100% sind Warm-Up, also werden da mit weniger Gewicht (60%;85%) die angegebenen Wiederholungen (10;6)gemacht, sodass der Muskel bereit für die Arbeitssätze ist. Für die jeweilige Übung der erste Arbeitsatz (15+) wird für so viele Wiederholungen gemacht wie möglich, solltest du in diesem Satz mehr als 15 Wiederholungen schaffen wird im nächsten Training das Gewicht erhöht. Der Satz danach ist mit dem selben Gewicht auszuführen, auch wieder bis keine Wiederholung mehr Möglich ist.

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

Workouts

Fullbody I

Single Leg Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
10
60 sec
2
85% TM
130 lbs
6
120 sec
3
100% TM
150 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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
4
100% TM
150 lbs
15
180 sec

Single Leg Glute Bridge

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
10
60 sec
2
85% TM
21 lbs
6
120 sec
3
100% TM
25 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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

bulgarian split squat

3 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
10
60 sec
2
85% TM
21 lbs
6
120 sec
3
100% TM
25 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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
4
100% TM
25 lbs
15
180 sec

standing two-dumbbell bent over row

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
10
60 sec
2
85% TM
21 lbs
10
120 sec
3
100% TM
25 lbs
15 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, 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
4
100% TM
25 lbs
15
180 sec

seated overhead press

4 sets

plank

Set
Time
Rest time
1
30 sec
60 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
60 sec

side plank

1×30 s