Workout Routine

Free

My saturday

by sydneyc

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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

Upper Body A

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
90 sec
2
85% 1RM
130 lbs
3
90 sec
3
85% 1RM
130 lbs
3 +
amrap
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

3×3+

neutral grip pull up

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

neutral grip pull up

3×3+

curl

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

curl

3×10

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3 +
amrap
120 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3×3+

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3 +
amrap
120 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

sumo deadlift

3×3+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

hip thrust

3×5

Upper Body B

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
3
90 sec
2
85% 1RM
38 lbs
3
90 sec
3
85% 1RM
38 lbs
3 +
amrap
90 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3×3+

overhead triceps extension

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

overhead triceps extension

3×3+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

lateral raise

3×5

Core

bird dog crunches

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

bird dog crunches

3×10

Toe touches

Set
Time
Rest time
1
45 sec
90 sec
2
45 sec
90 sec
3
45 sec
90 sec

Toe touches

3×45 s

side plank dips

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

side plank dips

3×10