145 lines
2.4 KiB
Markdown
145 lines
2.4 KiB
Markdown
---
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tags:
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- sport
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cssclasses:
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- wide-page
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---
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## Overview
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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.
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This workout is meant to be high frequency (i.e. once a day, 4-7 days a week).
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## Routine
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```dataviewjs
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let workout = [
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"Pullup",
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"Pushup",
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"Barbell squat"
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]
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let folderName = "03 - Sport/Exercises"
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let pages = Array.from(workout, ex => `"${folderName}/${ex}.md"`)
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let pagesAsStr = pages.join(" or ")
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let muscleGroups = [
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"Name",
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"Forearms",
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"Biceps",
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"Triceps",
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"Front delts",
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"Side delts",
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"Rear delts",
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"Upper pecs",
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"Lower pecs",
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"Side abs",
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"Abs",
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"Rotator cuff",
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"Upper traps",
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"Mid/lower traps",
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"Lats",
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"Spine erectors",
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"Quads",
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"Hamstrings",
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"Glutes",
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"Leg adductors",
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"Leg abductors",
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"Calves"
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]
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dv.table(muscleGroups,
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dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups, group => ex[group])))
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let totals = muscleGroups.reduce((ac,a) => ({...ac,[a]:0}),{});
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console.log(dv.pages(pagesAsStr)
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.map(ex => Array.from(muscleGroups,
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group => totals[group] += ex[group])))
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totals.Name = "Totals"
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dv.table(muscleGroups, [Object.values(totals)])
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```
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### Day 1
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- #### Set 1 - Super set - 2 sets
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- Weighted pullups - Drop set
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- 10kg
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- 3-6 reps
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- 1m rest
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- Ring dips - Drop set
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- 10kg
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- 3-6 reps
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- 2m rest
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- #### Set 2 - 2 Sets
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- Barbell squat
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- 40kg
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- 3-6 reps
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- 3m rest
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- #### Set 3 - 2 Sets
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- Military press
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- 20kg
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- 8-12 reps
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- 3m rest
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### Day 2
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- Set 1 - Super set - 2 Sets
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- Overhead triceps extension - Drop set
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- 41kg
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- 8-12 reps
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- 1m rest
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- EZ Bar bicep curl - Myo set
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- 17.5kg
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- 8-12 reps
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- 1m rest
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- Set 2 - Super set - 2 Sets
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- Lying leg curls - Drop set
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- 36kg
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- 8-12 reps
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- 1m rest
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- Leg press
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- 40kg
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- 8-12 reps
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- 1m rest
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### Day 3
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* Set 1 - Super set - 2 Sets
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* Bench press
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* 60kg
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* 3-6 reps
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* 1m rest
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* T-bar rows - Myo set
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* 45kg
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* 8-12 reps
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* 2m rest
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* Set 2 - Super set - 2 Sets
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* Romanian Deadlift
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* 60kg
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* 8-12 reps
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* 1m rest
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- Lateral raises - Drop set
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- 8kg
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- 8-12 reps
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- 2m rest
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### Day 4
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- Set 1 - Super set - 2 Sets
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* Face pulls - drop set
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* 22kg
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* 8-12 reps
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* 1m rest
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- Lat pushdown - Drop set
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- 22kg
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- 8-12 reps
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- 2m rest
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- Set 2 - Super set - 2 Sets
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- Hip thrust - Myo set
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- 60 kg
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- 8-12 reps
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- 1m rest
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- Hanging leg raises
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- 8-12 reps
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- 1m rest
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