Workout Routine

Free

Maximiyeah

by Monique Dumont

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

Workouts

Jour 1

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
180 sec
2
85% 1RM
130 lbs
6
180 sec
3
85% 1RM
130 lbs
6
180 sec

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

squat

3×6

bench press

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

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

bench press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

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

lat pulldown

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec

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

leg curl

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
60 sec
2
70% 1RM
31 lbs
10
60 sec
3
70% 1RM
31 lbs
10
60 sec

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

side lateral raise

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
60 sec
2
75% 1RM
85 lbs
10
60 sec
3
75% 1RM
85 lbs
10
60 sec

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

calf raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
60 sec
2
70% 1RM
18 lbs
10
60 sec
3
70% 1RM
18 lbs
10
60 sec

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

curl

3×10

Jour 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec

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

deadlift

3×5

military press

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

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

military press

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
12
120 sec
3
70% 1RM
31 lbs
12
120 sec

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

seated cable row

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
60 sec
2
70% 1RM
31 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec

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

leg extension

3×12

fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
12
60 sec
2
70% 1RM
18 lbs
12
60 sec
3
70% 1RM
18 lbs
12
60 sec

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

fly

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
60 sec
2
70% 1RM
31 lbs
12
60 sec
3
70% 1RM
31 lbs
12
60 sec

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

Cable crunch

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
8
60 sec
2
75% 1RM
85 lbs
8
60 sec
3
75% 1RM
85 lbs
8
60 sec

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

dip

3×8