ObsidianHome/High frequency Full body Minimalist Workout.md at 51b6e0c88732b59614f6ade6473c6d1a6b641a09

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Minimata 51b6e0c887 vault backup: 2023-09-01 07:36:42

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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, 4-6 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 extensions - Drop set
  - 50kg
  - 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

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