Workout Routine

Free

Zulu Week 3

by Hunter-D

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-25 for assisted

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

Workouts

Day 1/4

overhead press

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

overhead press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

squat

4 sets

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 sets

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 sets

Push Up

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

Push Up

3 sets

Sit Up

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

Sit Up

3 sets

Day 2/5

deadlift

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

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
84% 1RM
21 lbs
3
120 sec
2
85% 1RM
21 lbs
3
120 sec
3
85% 1RM
21 lbs
3
120 sec
4
85% 1RM
21 lbs
3
120 sec

bench press

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
120 sec
2
70% 1RM
105 lbs
12
120 sec
3
70% 1RM
105 lbs
12
120 sec

preacher curl

3 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
120 sec
2
70% 1RM
31 lbs
11
120 sec
3
70% 1RM
31 lbs
11
120 sec

Back Extension

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
11
120 sec
2
70% 1RM
31 lbs
11
120 sec
3
70% 1RM
31 lbs
11
120 sec

lat pulldown

3 sets