Workout Routine

Free

Zulu Week 2

by Hunter-D

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-30 for assisted

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

Workouts

Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
120 sec
2
80% 1RM
120 lbs
4
120 sec
3
80% 1RM
120 lbs
4
120 sec
4
79% 1RM
120 lbs
4
120 sec

overhead press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec
4
70% 1RM
105 lbs
8
120 sec

squat

4×8

Chest Dip Assisted

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

Chest Dip Assisted

4×6

Chin Up Assisted

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

Chin Up Assisted

4×6

Push Up

Set
Reps
Rest time
1
17
120 sec
2
17
120 sec
3
17
120 sec

Push Up

3×17

Sit Up

Set
Reps
Rest time
1
17
120 sec
2
17
120 sec
3
17
120 sec

Sit Up

3×17

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
4
120 sec
2
85% 1RM
130 lbs
4
120 sec
3
85% 1RM
130 lbs
4
120 sec
4
85% 1RM
130 lbs
4
120 sec

deadlift

4×4

bench press

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

bench press

4×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
100 lbs
12
120 sec
2
65% 1RM
100 lbs
12
120 sec
3
65% 1RM
100 lbs
12
120 sec

preacher curl

3×12

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
66% 1RM
30 lbs
12
120 sec
2
65% 1RM
29 lbs
11
120 sec
3
65% 1RM
29 lbs
11
120 sec

Back Extension

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
11
120 sec
2
65% 1RM
29 lbs
11
120 sec
3
65% 1RM
29 lbs
11
120 sec

lat pulldown

3×11