LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

No Themes Assigned

Chest PU Superset

Incline Bench Press – Barbell 4 x 12

Set	reps	weight_percent	Tempo
1	12	60%	controlled
2	12	60%	controlled
3	12	60%	controlled
4	12	60%	controlled

Set	reps	Tempo	Rest
1	8	controlled	2min
2	8	controlled	2min
3	8	controlled	2min
4	8	controlled	2min

Triceps Pullover Extension – EZ Bar, Supine 3 x 8-10

Set	reps	weight_percent	Tempo	Rest
1	8-10	75%	controlled	1-2min
2	8-10	75%	controlled	1-2min
3	8-10	80%	controlled	1-2min

Prone Lying DB Around the World 3 x 15

Set	reps	load	Tempo	Rest
1	15	light	controlled	60s
2	15	light	controlled	60s
3	15	light	controlled	60s

Seated Dumbbell Tricep Extension 3 x 10

Set	reps	weight_percent	Tempo	Rest
1	10	75%	controlled	1-2min
2	10	75%	controlled	1-2min
3	10	75%	controlled	1-2min

Cable Chest Fly 4 x 10-12

Set	reps	weight_percent	Tempo	Rest
1	10-12	60%	controlled	1-2min
2	10-12	60%	controlled	1-2min
3	10-12	70%	controlled	1-2min
4	10-12	80%	controlled	1-2min

Rope Overhead Triceps Extension [MC] 3 x 12

Set	reps	load	Tempo	Rest
1	12	light	controlled	60s
2	12	light	controlled	60s
3	12	light	controlled	60s

Chest/Tri Cycle (2/4)

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Chest PU Superset
Superset x 4

LLT
Incline Bench Press – Barbell

reps 12

weight_percent 60%

Tempo controlled

Set	Reps	Weight	Tempo
1	12	60% %	Controlled
2	12	60% %	Controlled
3	12	60% %	Controlled
4	12	60% %	Controlled

ULT
Push Up

reps 8

Tempo controlled

Rest 2min

Set	Reps	Tempo	Rest
1	8	Controlled	2min (h:m:s)
2	8	Controlled	2min (h:m:s)
3	8	Controlled	2min (h:m:s)
4	8	Controlled	2min (h:m:s)

Chest/Tris 2
Horizontal Loading

LLT
Triceps Pullover Extension – EZ Bar, Supine

Set	Reps	Weight	Tempo	Rest
1	8-10	75% %	Controlled	1-2min (h:m:s)
2	8-10	75% %	Controlled	1-2min (h:m:s)
3	8-10	80% %	Controlled	1-2min (h:m:s)

Prone Lying DB Around the World

Set	Reps	Load	Tempo	Rest
1	15	Light	Controlled	60s (h:m:s)
2	15	Light	Controlled	60s (h:m:s)
3	15	Light	Controlled	60s (h:m:s)

LLT
Seated Dumbbell Tricep Extension

Set	Reps	Weight	Tempo	Rest
1	10	75% %	Controlled	1-2min (h:m:s)
2	10	75% %	Controlled	1-2min (h:m:s)
3	10	75% %	Controlled	1-2min (h:m:s)

LLT
Cable Chest Fly

Set	Reps	Weight	Tempo	Rest
1	10-12	60% %	Controlled	1-2min (h:m:s)
2	10-12	60% %	Controlled	1-2min (h:m:s)
3	10-12	70% %	Controlled	1-2min (h:m:s)
4	10-12	80% %	Controlled	1-2min (h:m:s)

LLT
Rope Overhead Triceps Extension [MC]

Set	Reps	Load	Tempo	Rest
1	12	Light	Controlled	60s (h:m:s)
2	12	Light	Controlled	60s (h:m:s)
3	12	Light	Controlled	60s (h:m:s)