Workout Routine

Free

Łochynia miasto

by piotr0234

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

Workouts

Wtorek

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec
4
100% 1RM
150 lbs
6
100 sec
5
100% 1RM
150 lbs
6
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

5×6

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
100 sec
2
75% 1RM
34 lbs
6
100 sec
3
100% 1RM
45 lbs
6
100 sec
4
100% 1RM
45 lbs
6
100 sec
5
100% 1RM
45 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

lat pulldown

5×6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec
4
100% 1RM
150 lbs
6
100 sec
5
100% 1RM
150 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

5×6

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec
5
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

5×10

Biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
6
100 sec
2
100% 1RM
150 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Biceps podchwyt

3×6

Francuz

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
6
100 sec
2
100% 1RM
150 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Francuz

3×6

shrug

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

shrug

4×8

Czwartek

Wyciskanie wąsko

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec
5
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Wyciskanie wąsko

5×10

machine pullover

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec
5
100% 1RM
45 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

machine pullover

5×10

overhead press 2

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press 2

4×10

Romanian

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec
5
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Romanian

5×10

Biceps podchwyt2

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Biceps podchwyt2

3×10

Francuz 2

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Francuz 2

3×10

shrug2

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
12
100 sec
2
100% 1RM
150 lbs
12
100 sec
3
100% 1RM
150 lbs
12
100 sec
4
100% 1RM
150 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

shrug2

4×12

Niedziela

Bary maszyna z

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Bary maszyna z

5×8

High row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
8
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec
5
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

High row

5×8

Chest fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest fly

4×8

Pion

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Pion

4×8

hack squat machine

Set
Intensity
Weight
Reps
Rest time
1
1% 1RM
8
100 sec
2
50% 1RM
13 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec
5
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

hack squat machine

5×8

Zymianin

Set
Intensity
Weight
Reps
Rest time
1
1% 1RM
8
100 sec
2
100% 1RM
110 lbs
8
100 sec
3
100% 1RM
110 lbs
8
100 sec
4
100% 1RM
110 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Zymianin

4×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Cable crunch

3×8