Workout Routine

Free

Nick’s Workout Routine

by nicholasmcreavy@gmail.com

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Targeted muscles
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Workouts

Day 1

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
5
60 sec
2
90% TM
23 lbs
3
60 sec
3
95% TM
24 lbs
1 +
amrap
60 sec
4
70% TM
18 lbs
10
60 sec
5
70% TM
18 lbs
10
60 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 %

seated overhead press

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
60 sec
2
100% TM
25 lbs
10
60 sec
3
100% TM
25 lbs
10
60 sec
4
100% TM
25 lbs
10
60 sec
5
100% TM
25 lbs
10
60 sec

curl

5×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
60 sec
2
100% TM
25 lbs
10
60 sec
3
100% TM
25 lbs
10
60 sec
4
100% TM
25 lbs
10
60 sec
5
100% TM
25 lbs
10
60 sec

bulgarian split squat

5×10

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
60 sec
2
90% TM
135 lbs
3
60 sec
3
95% TM
145 lbs
1 +
amrap
60 sec
4
70% TM
105 lbs
10
60 sec
5
70% TM
105 lbs
10
60 sec

deadlift

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
60 sec
2
100% TM
150 lbs
10
60 sec
3
100% TM
150 lbs
10
60 sec
4
100% TM
150 lbs
10
60 sec
5
100% TM
150 lbs
10
60 sec

barbell row

5×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
100 sec
2
100% TM
150 lbs
10
60 sec
3
100% TM
150 lbs
10
10 sec
4
100% TM
150 lbs
10
60 sec
5
100% TM
150 lbs
10
60 sec

romanian deadlift

5×10

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
60 sec
2
90% TM
135 lbs
3
60 sec
3
95% TM
145 lbs
1 +
amrap
60 sec
4
70% TM
105 lbs
10
60 sec
5
70% TM
105 lbs
10
60 sec

bench press

5 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
60 sec
2
100% TM
45 lbs
10
60 sec
3
100% TM
45 lbs
10
60 sec
4
100% TM
45 lbs
10
60 sec
5
100% TM
45 lbs
10
60 sec

Cable crunch

5×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
60 sec
2
100% TM
110 lbs
10
60 sec
3
100% TM
110 lbs
10
60 sec
4
100% TM
110 lbs
10
60 sec
5
100% TM
110 lbs
10
60 sec

calf raise

5×10

Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
5
60 sec
2
90% TM
135 lbs
3
60 sec
3
95% TM
145 lbs
1 +
amrap
60 sec
4
70% TM
105 lbs
10
60 sec
5
70% TM
105 lbs
10
60 sec

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
60 sec
2
100% TM
110 lbs
10
60 sec
3
100% TM
110 lbs
10
60 sec
4
100% TM
110 lbs
10
60 sec
5
100% TM
110 lbs
10
60 sec

leg press

5×10

swing

Set
Intensity
Weight
Reps
Rest time
1
100% TM
36 lbs
10
60 sec
2
100% TM
36 lbs
10
60 sec
3
100% TM
36 lbs
10
60 sec
4
100% TM
36 lbs
10
60 sec
5
100% TM
36 lbs
10
60 sec

swing

5×10