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Monday: 1 RM Date: #REF! Reps % Tempo Load

This document contains a workout routine consisting of 3 sets each of squats, bench press, and deadlifts at increasing intensities of 65%, 70%, and 75% of 1RM. It also includes 3 sets of bent over barbell rows, tricep extensions, and sit ups. The routine is labeled for Monday with no other dates included.

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Amogh Pandit
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14 views10 pages

Monday: 1 RM Date: #REF! Reps % Tempo Load

This document contains a workout routine consisting of 3 sets each of squats, bench press, and deadlifts at increasing intensities of 65%, 70%, and 75% of 1RM. It also includes 3 sets of bent over barbell rows, tricep extensions, and sit ups. The routine is labeled for Monday with no other dates included.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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DATE: #REF!

1 RM MONDAY
REPS % TEMPO LOAD
SQUAT 6 65 1-0-1 0

SQUAT 6 70 1-0-1 0

SQUAT 6 75 1-0-1 0
BENCH PRESS 6 65 1-0-1 0

BENCH PRESS 6 70 1-0-1 0

BENCH PRESS 6 75 1-0-1 0


DEADLIFT 6 65 1-0-1 0

DEADLIFT 6 70 1-0-1 0

DEADLIFT 6 75 1-0-1 0
BB ROWS 10 1-0-1 0

TRICEP EXTENSIONS 10 1-0-1 0

SIT UPS 10 0
0

0
0

0
0

0
0

0
NAME:
SETS NOTES
1

1
1

1
1

1
3

3
DATE: #REF!
1 RM MONDAY
REPS % TEMPO LOAD
SQUAT 6 65 1-0-1 0

SQUAT 6 70 1-0-1 0

SQUAT 6 75 1-0-1 0
BENCH PRESS 6 65 1-0-1 0

BENCH PRESS 6 70 1-0-1 0

BENCH PRESS 6 75 1-0-1 0


DEADLIFT 6 65 1-0-1 0

DEADLIFT 6 70 1-0-1 0

DEADLIFT 6 75 1-0-1 0
BB ROWS 10 1-0-1 0

TRICEP EXTENSIONS 10 1-0-1 0

SIT UPS 10 0
0

0
0

0
0

0
0

0
NAME:
SETS NOTES
1

1
1

1
1

1
3

3
DATE: #REF!
1 RM MONDAY
REPS % TEMPO LOAD
SQUAT 6 65 1-0-1 0

SQUAT 6 70 1-0-1 0

SQUAT 6 75 1-0-1 0
BENCH PRESS 6 65 1-0-1 0

BENCH PRESS 6 70 1-0-1 0

BENCH PRESS 6 75 1-0-1 0


DEADLIFT 6 65 1-0-1 0

DEADLIFT 6 70 1-0-1 0

DEADLIFT 6 75 1-0-1 0
BB ROWS 10 1-0-1 0

TRICEP EXTENSIONS 10 1-0-1 0

SIT UPS 10 0
0

0
0

0
0

0
0

0
NAME:
SETS NOTES
1

1
1

1
1

1
3

3
DAYS % REPS SETS
MONDAY 25 1 1
TUESDAY 30 2 2
WEDNESDAY 35 3 3
THURSDAY 40 4 4
FRIDAY 45 5 5
SATURDAY 50 6 6
55 7 7
60 8 8
65 9 9
70 10 10
75 11 11
77.5 12 12
80 13
82.5 14
85 15
87 1+1
90 1+1+1
93
95
97
100

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