Workout Routine

Free

SnakeSuns

by SnakeP

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Bench and shoulders focused nSuns routines along with full accessory days.

Additional accessory routine days are recommended between the core M/W/F days. 30 minutes cardio to end each routine is also recommended.

It should take roughly 60-90 minutes in the gym.

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

Monday - Week Start

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
150 sec
2
75% TM
100 lbs
6
150 sec
3
85% TM
115 lbs
4
150 sec
4
85% TM
115 lbs
4
150 sec
5
85% TM
115 lbs
4
150 sec
6
80% TM
110 lbs
5
150 sec
7
75% TM
100 lbs
6
150 sec
8
70% TM
95 lbs
7
150 sec
9
65% TM
90 lbs
8 +
amrap
150 sec

bench press

9 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
6
100 sec
2
60% TM
80 lbs
5
100 sec
3
70% TM
95 lbs
3
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
7
100 sec
6
70% TM
95 lbs
4
100 sec
7
70% TM
95 lbs
6
100 sec
8
70% TM
95 lbs
8
100 sec

overhead press

8 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

tricep pushdown

4×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

skull crushers

4×8

Overhead triceps extension - Rope

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

Overhead triceps extension - Rope

3×12

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

triceps kickback

3×15

Back

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
85% TM
115 lbs
3
150 sec
5
75% TM
100 lbs
5
150 sec
6
65% TM
90 lbs
5 +
amrap
150 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

barbell row

6 sets

Seated pulldown

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

Seated pulldown

4×6

Seated row

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

Seated row

4×6

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lat pulldown

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated cable row

4×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

Hyperextensions

4×12+

Straight arm pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Straight arm pulldown

4×12

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline reverse fly

4×12

Wednesday - Shoulder

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
3
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
5
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

overhead press

9 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
6
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
7
100 sec
6
60% TM
80 lbs
4
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
8
100 sec

* Training Max (TM) percentage is based on your bench press TM.

incline bench press

8 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lateral raise

4×8

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

upright row

4×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

shrug

4×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

face pull

4×15

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
85% TM
115 lbs
3
150 sec
5
75% TM
100 lbs
5
150 sec
6
65% TM
90 lbs
5 +
amrap
150 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

front squat

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 10 lbs
Extra 3+ reps, increase TM by 20 lbs
4
85% TM
115 lbs
3
100 sec
5
75% TM
100 lbs
5
100 sec
6
65% TM
90 lbs
5 +
amrap
100 sec

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

6 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg extension

4×12

Glute kickback- Cables

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

Glute kickback- Cables

3×10

Clam slams

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

Clam slams

3×12

Clam openers

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

Clam openers

3×12

Calf raise - Smith Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15 +
amrap
100 sec

Calf raise - Smith Machine

4×15+

Friday - Big Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
150 sec
2
85% TM
115 lbs
3
150 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 5 lbs
Extra 4+ reps, increase TM by 10 lbs
4
90% TM
120 lbs
3
150 sec
5
85% TM
115 lbs
5
150 sec
6
80% TM
110 lbs
3
150 sec
7
75% TM
100 lbs
5
150 sec
8
70% TM
95 lbs
3
150 sec
9
65% TM
90 lbs
5 +
amrap
150 sec

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

bench press

9 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
6
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
3
100 sec
4
60% TM
80 lbs
5
100 sec
5
60% TM
80 lbs
7
100 sec
6
60% TM
80 lbs
4
100 sec
7
60% TM
80 lbs
6
100 sec
8
60% TM
80 lbs
8
100 sec

* Training Max (TM) percentage is based on your bench press TM.

close-grip bench press

8 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

dip

4×10

Fly - Cables

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Fly - Cables

4×15

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec

push-ups

1×20+

Arms / Abs

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

preacher curl

4×8

Decline crunch

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15 +
amrap
100 sec

Decline crunch

4×15+

seated incline curl

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

seated incline curl

4×6

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Leg raises

4×8+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

reverse curl

4×10

Cable oblique crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Cable oblique crunch

4×8

Curl - cables

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15 +
amrap
100 sec

Curl - cables

4×15+

Cable crunch

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

Cable crunch

3×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15 +
amrap
100 sec

wrist curl

4×15+