Workout Routine

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My 3-Day Routine

by Inori

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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

Chest and Shoulders #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
100 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

bench press

3×8+

fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

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

fly

3×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% 1RM
130 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
85% 1RM
130 lbs
10 +
amrap
Prog. Overload
100 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

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

lateral raise

3×10+

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

incline reverse fly

3×10+

Back & Arms

neutral grip pull up

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

neutral grip pull up

3×10+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

dumbbell row

3×10+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

chest supported rows

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

curl

3×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

skull crushers

3×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
100 sec
2
70% 1RM
18 lbs
10
100 sec
3
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
100 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

hammer curl

3×10+

Lower & Core

squat

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

squat

3×10

mountain climbers

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

mountain climbers

3×10+

bicycle crunches

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

bicycle crunches

3×10+

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

dead bugs

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

dead bugs

3×10

side plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

side plank

3×60 s