Workout Routine

Free

Laurin Oberkörper GPP

by Baer451

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Targeted muscles
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Workouts

Oberkörper I

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
15 +
amrap
180 sec

incline bench press

3 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
15 +
amrap
180 sec

Chest Supported Rows (Elbow 70°-90°)

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
15 +
amrap
180 sec

seated overhead press

3 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
12 +
amrap
180 sec
3
60% 1RM
27 lbs
15 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

3 sets

Earthquake Bench Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
75% 1RM
115 lbs
10 +
amrap
180 sec

Earthquake Bench Press

2×10+

Lu Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
15 +
amrap
120 sec

Lu Raise

2 sets

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
120 sec
3
75% 1RM
19 lbs
10 +
amrap
120 sec

Preacher Curl

3×10+

Tricep Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
34 lbs
10 +
amrap
120 sec
3
75% 1RM
34 lbs
10 +
amrap
120 sec

Tricep Rope Pushdown

3×10+

Ab Wheel Scrum Walk 10m

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

Ab Wheel Scrum Walk 10m

3×1

Suitcase Carry (20m Hin&Zurück)

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

Suitcase Carry (20m Hin&Zurück)

3×1

Oberkörper II

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec
3
60% 1RM
15 lbs
15 +
amrap
180 sec

bench press

3 sets

Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
180 sec
2
–
–
10 +
amrap
180 sec
3
–
–
10 +
amrap
180 sec

Pull-Up

3×10+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
12 +
amrap
180 sec
3
60% 1RM
90 lbs
15 +
amrap
180 sec

overhead press

3 sets

Australian Row

Set
Reps
Rest time
1
10 +
amrap
180 sec
2
10 +
amrap
180 sec
3
10 +
amrap
180 sec

Australian Row

3×10+

Earthquake Push-Up

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

Earthquake Push-Up

2×10

Side Lying Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 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 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
12 +
amrap
180 sec

Side Lying Rear Delt Raise

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
120 sec
3
75% 1RM
19 lbs
10 +
amrap
120 sec

seated incline curl

3×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
75% 1RM
19 lbs
10 +
amrap
120 sec
3
75% 1RM
19 lbs
10 +
amrap
120 sec

overhead triceps extensions

3×10+

Pallof Press w/ Rotation

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

Pallof Press w/ Rotation

3×10

Zercher Carry 20m

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

Zercher Carry 20m

3×1