Workout Routine

Free

Trening ojca

by piotr0234

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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

FBW push

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec
4
100% 1RM
150 lbs
6
100 sec
5
100% 1RM
150 lbs
6
100 sec

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

bench press

5×6

hack squat

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
6
100 sec
2
50% 1RM
75 lbs
6
100 sec
3
100% 1RM
150 lbs
6
100 sec
4
100% 1RM
150 lbs
6
100 sec
5
100% 1RM
150 lbs
6
100 sec

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

hack squat

5×6

Zymianin

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
10
100 sec
2
50% 1RM
55 lbs
10
100 sec
3
100% 1RM
110 lbs
10
100 sec
4
100% 1RM
110 lbs
10
100 sec
5
100% 1RM
110 lbs
10
100 sec

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

Zymianin

5×10

Wyciskanie na bary

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

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

Wyciskanie na bary

4×8

Wiosło jednoracz

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

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

Wiosło jednoracz

4×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

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

skull crushers

4×10

FBW pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
100 sec
2
75% 1RM
34 lbs
6
100 sec
3
100% 1RM
45 lbs
6
100 sec
4
100% 1RM
45 lbs
6
100 sec
5
100% 1RM
45 lbs
6
100 sec

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

lat pulldown

5×6

Rumun

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

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

Rumun

5×8

High row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

High row

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 11 lbs.

leg extension

4×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

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

bench press

5×10

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

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

Ez bar curl

4×10