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Gym Routine

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mr.ibraheemkhan364
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2 views1 page

Gym Routine

Uploaded by

mr.ibraheemkhan364
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Gym Routine – Daily Reference Sheet

Exercise Sets Reps Exercise Sets Reps

Squat @ 85% 5 3 Push-up 4 12


Deadlift @ 70% 4 5 Pull-up 4 8
Bench Press @ 82% 5 4 Broad Jump 5 3
Overhead Press @ 80–85% 5 5 Box Jump 5 5
Olympic Lift (Clean & Jerk) @ 80% 6 2
Kettlebell Swings 4 10
Farmer’s Walk 12 5
Sled Pushes 6 20m
Dumbbell Circle 4 Inf.
Barbell Rows 4 6

Training Guidelines
- Strength: 4 × 6 @ 75–85% 1RM – Rest 2 min
- Muscle: 3 × 10 @ 65–70% 1RM – Rest 90 sec
- Speed: 6 × 3 @ 30–40% 1RM – Rest 45–90 sec
- Endurance: 2 × 15–20 @ 50% 1RM – Rest 60 sec

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