Workout Routine

Free

Laurin Ganzkörper 2-Tage

by Baer451

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Targeted muscles
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back
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Workouts

Workout 1

Ext. Rotated Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
60 sec
2
85% TM
21 lbs
6
120 sec
3
100% TM
25 lbs
6
180 sec
4
100% TM
25 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs
Extra 3+ reps, increase TM by 9 lbs

Ext. Rotated Hyperextension

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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 extension

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
6
180 sec
4
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Chest Press

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
60 sec
2
85% TM
95 lbs
6
120 sec
3
100% TM
110 lbs
6
180 sec
4
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

t-bar row

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
6
120 sec
4
100% TM
45 lbs
5 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 lateral raise

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
60 sec
2
85% TM
130 lbs
6
120 sec
3
100% TM
150 lbs
8
120 sec
4
100% TM
150 lbs
7 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

preacher curl

4 sets

Workout 2

Leg Press (Quad Focus)

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
60 sec
2
85% TM
95 lbs
6
120 sec
3
100% TM
110 lbs
6
180 sec
4
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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 (Quad Focus)

4 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
7 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Seated Leg Curl

3 sets

Smith Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
60 sec
2
85% TM
95 lbs
6
120 sec
3
100% TM
110 lbs
6
180 sec
4
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Smith Shoulder Press

4 sets

Lat Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
10
60 sec
2
85% TM
95 lbs
10
120 sec
3
100% TM
110 lbs
6
180 sec
4
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, 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

Lat Row

4 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
8
180 sec
4
100% TM
45 lbs
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Pec Deck

4 sets

Tricep Crossbody Extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
60 sec
2
85% TM
38 lbs
6
120 sec
3
100% TM
45 lbs
8
180 sec
4
100% TM
45 lbs
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, 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

Tricep Crossbody Extension

4 sets

Alternating Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
10
60 sec
2
85% TM
21 lbs
10
120 sec
3
100% TM
25 lbs
7 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 7, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs
Extra 3+ reps, increase TM by 9 lbs

Alternating Dumbbell Curl

3 sets