Workout Routine

Free

Max lichaam mooimaken

by JoeriBosman

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Dag 1

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
8
100 sec
2
65% TM
29 lbs
5
100 sec
3
85% TM
38 lbs
2
100 sec
4
@RPE8
33 lbs
8
100 sec
5
@RPE8
33 lbs
8
100 sec

Chest Press

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
55 lbs
8
100 sec
2
70% TM
75 lbs
5
100 sec
3
@RPE8
80 lbs
8
100 sec
4
@RPE8
80 lbs
8
100 sec
5
@RPE8
80 lbs
8
100 sec

leg press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
8
100 sec
2
70% TM
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE8
18 lbs
8
100 sec

seated shoulder press

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
70% TM
31 lbs
5
100 sec
3
@RPE10
33 lbs
10
100 sec
4
@RPE10
33 lbs
10
100 sec

leg curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
@RPE10
18 lbs
10
100 sec
3
@RPE10
18 lbs
10
100 sec

lateral raise

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

tricep pushdown

3×8

Dag 2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
10
100 sec
2
70% TM
31 lbs
5
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE8
31 lbs
10
100 sec
5
@RPE8
31 lbs
10
100 sec

lat pulldown

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
8
100 sec
2
70% TM
31 lbs
5
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

leg extension

4 sets

Chest Supporter Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
8
100 sec
2
70% TM
31 lbs
5
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

Chest Supporter Row

4 sets

Reverse Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
@RPE7
32 lbs
8
100 sec
3
@RPE7
32 lbs
8
100 sec
4
@RPE7
32 lbs
8
100 sec

Reverse Cable Fly

4×8

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
@RPE10
35 lbs
8
100 sec
3
@RPE10
35 lbs
8
100 sec

Cable curl

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
@RPE10
100 lbs
12
100 sec
3
@RPE10
100 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

calf raise

4×12