Workout Routine

Free

RECOMP

by bawalovish

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

Workouts

Monday Upper Strength

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
6
90 sec

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

bench press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
150 sec
2
–
–
5
150 sec
3
–
–
5
150 sec
4
–
–
6
150 sec

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

barbell row

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
6
120 sec

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

overhead press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
7
90 sec
3
–
–
8
90 sec

pullup

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
9
90 sec
3
–
–
10
90 sec

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

incline bench press

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
17
60 sec
3
–
–
20
60 sec

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

face pull

3 sets