Workout Routine

Free

Leonardo

by MotoBabbo

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Progressione: 1° Esercizio: Completo tutte le serie, aumento di 5kg su Squat e Deadlift, 2.5kg su OHP e Panca 2° Esercizio: Completo tutte le serie, aumento di 5kg su Squat e Deadlift, 2.5kg su OHP e Panca 3° Esercizio: L'ultima serie faccio 25 reps, aumento di 2.5kg su bilanciere e 2kg su manubri.

Starting TM is 90% of 1RM.

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

Workouts

Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec
4
85% TM
115 lbs
3
180 sec
5
85% TM
115 lbs
3 +
amrap
180 sec

squat

5×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bench press

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

barbell row

3×15+

OHP Day

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec
4
85% TM
115 lbs
3
180 sec
5
85% TM
115 lbs
3
180 sec

overhead press

5×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

deadlift

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

dumbbell row

3×15+

Bench Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec
4
85% TM
115 lbs
3
180 sec
5
85% TM
115 lbs
3 +
amrap
180 sec

bench press

5×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

squat

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

curl

3×15

Deadlift Day

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
3
180 sec
2
85% TM
115 lbs
3
180 sec
3
85% TM
115 lbs
3
180 sec
4
85% TM
115 lbs
3
180 sec
5
85% TM
115 lbs
3 +
amrap
180 sec

deadlift

5×3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

overhead press

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

barbell row

3×15