Workout Routine

Free

NEW YEAR NEW ME

by alexalmny

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On y va

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

Workouts

PUSH

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
150 sec
2
100% TM
25 lbs
8
150 sec
3
100% TM
25 lbs
8
150 sec
4
100% TM
25 lbs
8 +
amrap
150 sec

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

incline bench press

4×8+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8
150 sec
2
100% TM
25 lbs
8
150 sec
3
100% TM
25 lbs
8
150 sec
4
100% TM
25 lbs
8 +
amrap
150 sec

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

seated overhead press

4×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
90 sec
2
100% TM
110 lbs
10
90 sec
3
100% TM
110 lbs
10 +
amrap
90 sec

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

dip

3×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
60 sec
2
100% TM
45 lbs
12
60 sec
3
100% TM
45 lbs
12 +
amrap
60 sec

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

cable lateral raise

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
60 sec
2
100% TM
45 lbs
12
60 sec
3
100% TM
45 lbs
12 +
amrap
60 sec

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

triceps extension

3×12+

PULL

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
8
150 sec
2
100% TM
110 lbs
8
150 sec
3
100% TM
110 lbs
8
150 sec
4
100% TM
110 lbs
8 +
amrap
150 sec

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

neutral grip pull up

4×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8
150 sec
2
100% TM
45 lbs
8
150 sec
3
100% TM
45 lbs
8
150 sec
4
100% TM
45 lbs
8 +
amrap
150 sec

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

seated cable row

4×8+

Reverse Peck Deck

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
60 sec
2
100% TM
45 lbs
12
60 sec
3
100% TM
45 lbs
12 +
amrap
60 sec

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

Reverse Peck Deck

3×12+

Bayesian Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
60 sec
2
100% TM
45 lbs
12
60 sec
3
100% TM
45 lbs
12 +
amrap
60 sec

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

Bayesian Cable Curl

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
12
60 sec
2
100% TM
25 lbs
12
60 sec
3
100% TM
25 lbs
12 +
amrap
60 sec

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

hammer curl

3×12+

LEGS

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
7
150 sec
2
100% TM
150 lbs
7
150 sec
3
100% TM
150 lbs
7
150 sec
4
100% TM
150 lbs
7 +
amrap
150 sec

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

squat

4×7+

Leg Curl Assis

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
120 sec
2
100% TM
45 lbs
10
120 sec
3
100% TM
45 lbs
10
120 sec
4
100% TM
45 lbs
10 +
amrap
120 sec

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

Leg Curl Assis

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12
90 sec
2
100% TM
45 lbs
12
90 sec
3
100% TM
45 lbs
12
90 sec

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

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
12
60 sec
2
100% TM
150 lbs
12
60 sec
3
100% TM
150 lbs
12
60 sec
4
100% TM
150 lbs
12
60 sec

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

calf raise

4×12