119 lines
1.9 KiB
Markdown
119 lines
1.9 KiB
Markdown
---
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tags:
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- sport
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---
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## Overview
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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.
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## Routine
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### Day 1
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- Set 1 - Super Set - 5 Sets
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- Pullups
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- 10kg
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- 3-6 reps
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- 1m rest
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- Ring Dips
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- 3-6 reps
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- 2m rest
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- Set 2 - Straight Set - 3 Sets
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- T-Bar rows
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- 45kg
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- 8-12 reps
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- 3m rest
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- Set 3 - Straight Set - 3 Sets
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- Incline machine chest press
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- 50kg
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- 8-12 reps
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- 3m rest
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- Set 4 - Straight Set - 5 Sets
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- Barbell back squat
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- 50kg
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- 3-6 reps
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- 3m rest
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- Set 5 - Super Set - 3 Sets
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- Machine hip abduction
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- 64kg
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- 12-20 reps
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- 1m rest
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- Machin hip adduction
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- 64kg
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- 12-20 reps
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- 1m rest
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### Day 2
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- Set 1 - Super set - 3 Sets
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- Lat pulldown
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- 70kg
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- 8-12 reps
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- 1m rest
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- Chest press machine
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- 75kg
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- 8-12 reps
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- 2m rest
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- Set 2 - 3 Sets
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- Seated cable rows
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- 35kg
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- 8-12 reps
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- 3m rest
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- Set 3 - 3 Sets
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- Seated shoulder press
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- 30kg
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- 8-12 reps
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- 3m rest
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- Set 4 - 5 Sets
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- Romanian deadlift
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- 60kg
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- 3-6 reps
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- 3m rest
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- Set 5 - Super set - 3 Sets
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- Lying leg curl
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- 36kg
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- 8-12 reps
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- 1m rest
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- Leg extension
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- 50kg
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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 - 5 Sets
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- Barbell bench press
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- 60kg
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- 3-6 reps
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- 3m rest
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- Set 2 - Super set - 2 Sets
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- Triceps pushdown
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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
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- 17.5kg
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- 8-12 reps
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- 1m rest
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- Set 3 - Super set - 3 Sets
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- Face pull
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- 22kg
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- 8-12 reps
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- 1m rest
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- Lateral raises
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- 8kg
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- 8-12 reps
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- 1m rest
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- Set 4 - Super set - 3 Sets
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- Back extensions
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- 28kg
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- 8-12 reps
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- Torso rotations
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- 31 kg
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- 8-12 reps
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- Standing calf raises
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- 12 reps
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- Set 5 - Super set - 3 Sets
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- Glute bridge
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- 60kg
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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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