Workout Routine

Free

OK/UK

by rene

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Oberkörper/Unterkörper

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

Workouts

OK 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
75 sec
2
65% TM
100 lbs
10
75 sec
3
65% TM
100 lbs
10
75 sec
4
65% TM
100 lbs
10
75 sec

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

incline bench press

4×10

Chest Press (Precor)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
75 sec
2
65% TM
29 lbs
12
75 sec
3
65% TM
29 lbs
12
75 sec
4
65% TM
29 lbs
12
75 sec

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

Chest Press (Precor)

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
75 sec
2
65% TM
29 lbs
12
75 sec
3
65% TM
29 lbs
12
75 sec
4
65% TM
29 lbs
12
75 sec

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

lat pulldown

4×12

Seal Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
75 sec
2
65% TM
29 lbs
10
75 sec
3
65% TM
29 lbs
10
75 sec

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

Seal Row

3×10

Low Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
75 sec
2
65% TM
29 lbs
10
75 sec
3
65% TM
29 lbs
10
75 sec

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

Low Row

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
75 sec
2
65% TM
16 lbs
12
75 sec
3
65% TM
16 lbs
12
75 sec

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

side lateral raise

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
60 sec
2
65% TM
29 lbs
12
60 sec
3
65% TM
29 lbs
12
60 sec
4
65% TM
29 lbs
12
60 sec

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

triceps extension

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
60 sec
2
65% TM
16 lbs
12
60 sec
3
65% TM
16 lbs
12
60 sec
4
65% TM
16 lbs
12
60 sec

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

curl

4×12

UK 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
75 sec
2
65% TM
100 lbs
8
75 sec
3
65% TM
100 lbs
8
75 sec
4
65% TM
100 lbs
8
75 sec

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

squat

4×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
75 sec
2
65% TM
100 lbs
10
75 sec
3
65% TM
100 lbs
10
75 sec

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

romanian deadlift

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
75 sec
2
65% TM
70 lbs
10
75 sec
3
65% TM
70 lbs
10
75 sec

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

leg press

3×10

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
75 sec
2
65% TM
29 lbs
10
75 sec
3
65% TM
29 lbs
10
75 sec

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

Lying Leg Curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
75 sec
2
65% TM
100 lbs
10
75 sec
3
65% TM
100 lbs
10
75 sec

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

calf raise

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec

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

Abs

3×12

OK 2

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
75 sec
2
65% TM
70 lbs
10
75 sec
3
65% TM
70 lbs
10
75 sec
4
65% TM
70 lbs
10
75 sec

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

dip

4×10

Incline Bench Machine

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
75 sec
2
65% TM
29 lbs
10
75 sec
3
65% TM
29 lbs
10
75 sec

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

Incline Bench Machine

3×10

Seated Row (Hammer Strength)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
75 sec
2
65% TM
29 lbs
12
75 sec
3
65% TM
29 lbs
12
75 sec
4
65% TM
29 lbs
12
75 sec

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

Seated Row (Hammer Strength)

4×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
75 sec
2
65% TM
16 lbs
10
75 sec
3
65% TM
16 lbs
10
75 sec
4
65% TM
16 lbs
10
75 sec

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

pullovers

4×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
75 sec
2
65% TM
16 lbs
10
75 sec
3
65% TM
16 lbs
10
75 sec

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

seated shoulder press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
75 sec
2
65% TM
29 lbs
10
75 sec
3
65% TM
29 lbs
10
75 sec

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

tricep pushdown

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
75 sec
2
65% TM
16 lbs
12
75 sec
3
65% TM
16 lbs
12
75 sec

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

concentration curl

3×12

Ghetto Workout

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
75 sec
2
65% TM
16 lbs
10
75 sec
3
65% TM
16 lbs
10
75 sec
4
65% TM
16 lbs
10
75 sec

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

seated shoulder press

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
75 sec
2
65% TM
16 lbs
10
75 sec
3
65% TM
16 lbs
10
75 sec
4
65% TM
16 lbs
10
75 sec

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

lateral raise

4×10

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
75 sec
2
65% TM
16 lbs
10
75 sec
3
65% TM
16 lbs
10
75 sec

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

incline reverse fly

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
65% TM
29 lbs
10
60 sec
3
65% TM
29 lbs
10
60 sec

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

tricep pushdown

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
60 sec
2
65% TM
16 lbs
10
60 sec
3
65% TM
16 lbs
10
60 sec

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

concentration curl

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
2
65% TM
29 lbs
10 +
amrap
60 sec
3
65% TM
29 lbs
10 +
amrap
60 sec

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

triceps extension

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs
2
65% TM
100 lbs
10 +
amrap
60 sec
3
65% TM
100 lbs
10 +
amrap
60 sec

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

curl

3×10+