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Alexandre Serex
2023-09-24 11:21:04 +02:00
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03 - Sport/Exercises/Barbell military press.md Normal file
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---
tags:
- sport/exercise
creation date: 2023-09-12 10:23
modification date: Tuesday 12th September 2023 10:23:40
---
# Barbell military press
Name:: Barbell military press
Biceps:: 0
Triceps:: 0.5
Front delts:: 1
Side delts:: 1
Rear delts:: 0
Pecs:: 0
Abs:: 0
Rotator cuff:: 0
Upper traps:: 0
Mid/lower traps:: 0
Lats:: 0
Spine erectors:: 0
Quads:: 0
Hamstrings:: 0
Glutes:: 0
Leg adductors:: 0
Leg abductors:: 0
Calves:: 0

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03 - Sport/Exercises/Barbell squat.md Normal file
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---
tags:
- sport/exercise
creation date: 2023-09-12 10:19
modification date: Tuesday 12th September 2023 10:20:23
---
# Barbell squat
Name:: Squat
Biceps:: 0
Triceps:: 0
Front delts:: 0
Side delts:: 0
Rear delts:: 0
Pecs:: 0
Abs:: 0.5
Rotator cuff:: 0
Upper traps:: 0
Mid/lower traps:: 0
Lats:: 0
Spine erectors:: 0.5
Quads:: 1
Hamstrings:: 0
Glutes:: 1
Leg adductors:: 0
Leg abductors:: 0
Calves:: 0

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03 - Sport/Exercises/Bench press.md Normal file
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---
tags:
- sport/exercise
creation date: 2023-09-12 10:21
modification date: Tuesday 12th September 2023 10:21:52
---
# Bench press
Name:: Bench press
Biceps:: 0
Triceps:: 0.5
Front delts:: 1
Side delts:: 0
Rear delts:: 0
Pecs:: 1
Abs:: 0
Rotator cuff:: 0
Upper traps:: 0
Mid/lower traps:: 0
Lats:: 0
Spine erectors:: 0
Quads:: 0
Hamstrings:: 0
Glutes:: 0
Leg adductors:: 0
Leg abductors:: 0
Calves:: 0

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03 - Sport/Exercises/Pullup.md Normal file
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---
tags:
- sport/exercise
creation date: 2023-09-12 10:24
modification date: Tuesday 12th September 2023 10:24:27
---
# Pullup
Name:: Pullup
Biceps:: 0.5
Triceps:: 0
Front delts:: 0
Side delts:: 0
Rear delts:: 0
Pecs:: 0
Abs:: 0
Rotator cuff:: 0
Upper traps:: 0
Mid/lower traps:: 0.5
Lats:: 1
Spine erectors:: 0
Quads:: 0
Hamstrings:: 0
Glutes:: 0
Leg adductors:: 0
Leg abductors:: 0
Calves:: 0

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03 - Sport/Exercises/Pushup.md Normal file
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---
tags:
- sport/exercise
creation date: 2023-09-12 10:26
modification date: Tuesday 12th September 2023 10:26:19
---
# Pushup
Name:: Pushup
Biceps:: 0
Triceps:: 0.5
Front delts:: 1
Side delts:: 0
Rear delts:: 0
Pecs:: 1
Abs:: 0.5
Rotator cuff:: 0
Upper traps:: 0
Mid/lower traps:: 0
Lats:: 0
Spine erectors:: 0
Quads:: 0
Hamstrings:: 0
Glutes:: 0
Leg adductors:: 0
Leg abductors:: 0
Calves:: 0

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03 - Sport/Gym.md Normal file
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---
tags:
- sport
---
## Overview
So I've been following a high-frequency full body minimalist routine, meaning I go 5-7times a week to the gym and train to get 90% of the gains in 45 minutes instead of 100% in 2 hours.
This means that training must be picked up slowly to prevent overtraining in the beginning yet intense to squeeze compensate for the lower volume.
### Current routine
![[High frequency Full body Minimalist Workout#Routine]]
## Other routines
Previous routine was the [[High frequency Full body Max out Plan]].

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03 - Sport/High frequency Full body Max out Plan.md Normal file
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tags:
- sport
---
## Overview
This is a workout plan to get a huge weekly volume to max out muscle mass and strength. It distributes volume in three workouts where every muscle group is at least partially hit every day and gets to failure 2-4 times a week. Each workout takes about 1h15.
## Routine
### Day 1
- Set 1 - Super Set - 5 Sets
- Pullups
- 10kg
- 3-6 reps
- 1m rest
- Ring Dips
- 3-6 reps
- 2m rest
- Set 2 - Straight Set - 3 Sets
- T-Bar rows
- 45kg
- 8-12 reps
- 3m rest
- Set 3 - Straight Set - 3 Sets
- Incline machine chest press
- 50kg
- 8-12 reps
- 3m rest
- Set 4 - Straight Set - 5 Sets
- Barbell back squat
- 50kg
- 3-6 reps
- 3m rest
- Set 5 - Super Set - 3 Sets
- Machine hip abduction
- 64kg
- 12-20 reps
- 1m rest
- Machin hip adduction
- 64kg
- 12-20 reps
- 1m rest
### Day 2
- Set 1 - Super set - 3 Sets
- Lat pulldown
- 70kg
- 8-12 reps
- 1m rest
- Chest press machine
- 75kg
- 8-12 reps
- 2m rest
- Set 2 - 3 Sets
- Seated cable rows
- 35kg
- 8-12 reps
- 3m rest
- Set 3 - 3 Sets
- Seated shoulder press
- 30kg
- 8-12 reps
- 3m rest
- Set 4 - 5 Sets
- Romanian deadlift
- 60kg
- 3-6 reps
- 3m rest
- Set 5 - Super set - 3 Sets
- Lying leg curl
- 36kg
- 8-12 reps
- 1m rest
- Leg extension
- 50kg
- 8-12 reps
- 1m rest
### Day 3
- Set 1 - 5 Sets
- Barbell bench press
- 60kg
- 3-6 reps
- 3m rest
- Set 2 - Super set - 2 Sets
- Triceps pushdown
- 41kg
- 8-12 reps
- 1m rest
- EZ Bar bicep curl
- 17.5kg
- 8-12 reps
- 1m rest
- Set 3 - Super set - 3 Sets
- Face pull
- 22kg
- 8-12 reps
- 1m rest
- Lateral raises
- 8kg
- 8-12 reps
- 1m rest
- Set 4 - Super set - 3 Sets
- Back extensions
- 28kg
- 8-12 reps
- Torso rotations
- 31 kg
- 8-12 reps
- Standing calf raises
- 12 reps
- Set 5 - Super set - 3 Sets
- Glute bridge
- 60kg
- 8-12 reps
- 1m rest
- Hanging leg raises
- 8-12 reps
- 1m rest

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03 - Sport/High frequency Full body Minimalist Workout.md Normal file
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---
tags:
- sport
cssclasses:
- dashboard
---
## Overview
This workout aims to squeeze 80% of the strength and hypertrophy gains in half the time of a regular workout. The rest of the time can be spent on a cardio machine.
This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
## Routine
### Day 1
- #### Set 1 - Super set - 2 sets
- Weighted pullups - Drop set
- 10kg
- 3-6 reps
- 1m rest
- Ring dips - Drop set
- 10kg
- 3-6 reps
- 2m rest
- #### Set 2 - 2 Sets
- Barbell squat
- 40kg
- 3-6 reps
- 3m rest
- #### Set 3 - 2 Sets
- Military press
- 20kg
- 8-12 reps
- 3m rest
### Day 2
- Set 1 - Super set - 2 Sets
- Overhead triceps extension - Drop set
- 41kg
- 8-12 reps
- 1m rest
- EZ Bar bicep curl - Myo set
- 17.5kg
- 8-12 reps
- 1m rest
- Set 2 - Super set - 2 Sets
- Lying leg curls - Drop set
- 36kg
- 8-12 reps
- 1m rest
- Leg press
- 40kg
- 8-12 reps
- 1m rest
### Day 3
* Set 1 - Super set - 2 Sets
* Bench press
* 60kg
* 3-6 reps
* 1m rest
* T-bar rows - Myo set
* 45kg
* 8-12 reps
* 2m rest
* Set 2 - Super set - 2 Sets
* Romanian Deadlift
* 60kg
* 8-12 reps
* 1m rest
- Lateral raises - Drop set
- 8kg
- 8-12 reps
- 2m rest
### Day 4
- Set 1 - Super set - 2 Sets
* Face pulls - drop set
* 22kg
* 8-12 reps
* 1m rest
- Lat pushdown - Drop set
- 22kg
- 8-12 reps
- 2m rest
- Set 2 - Super set - 2 Sets
- Hip thrust - Myo set
- 60 kg
- 8-12 reps
- 1m rest
- Hanging leg raises
- 8-12 reps
- 1m rest