Modified Saitama Workout Routine

by Alejandro F.

17 athletes joined

Program Description

Modified Saitama Routine in order to Maximize Gains without Tendonitis Note: This routine should be performed every other day with no more than one rest day in between workouts cycling from the two workouts provided

Program Overview

Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
1 week
Time Per Workout
50 minutes
Created
Mar 12, 2024 07:14
Last Edited
Sep 01, 2024 09:13

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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Pull-Up (Bodyweight)

10-12 reps

Ring Push-up

12-15 reps

Incline Curl (Dumbbell)

10-12 reps

Diamond Push-up

12-15 reps

Jumping Lunge

12-15 reps

Neck Curl

12-15 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Decline Crunch (Weighted)

12-15 reps

Day 2

Standing Shoulder Press (Dumbbell)

10-12 reps

Chin-Up (Bodyweight)

10-12 reps

Shrug (Dumbbell)

12-15 reps

Ring Row

10-12 reps

Goblet Squat

10-12 reps

Bicycle Crunches

12-15 reps

Forearm Roller

10-12 reps

Decline Crunch (Weighted)

12-15 reps

Day 1

Pull-Up (Bodyweight)

4 Sets

10-12 Reps

Ring Push-up

3 Sets

12-15 Reps

Incline Curl (Dumbbell)

3 Sets

10-12 Reps

Diamond Push-up

3 Sets

12-15 Reps

Jumping Lunge

3 Sets

12-15 Reps

Neck Curl

3 Sets

12-15 Reps

Romanian Deadlift (Dumbbell)

3 Sets

10-12 Reps

Decline Crunch (Weighted)

3 Sets

12-15 Reps

Day 2

Standing Shoulder Press (Dumbbell)

3 Sets

10-12 Reps

Chin-Up (Bodyweight)

3 Sets

10-12 Reps

Shrug (Dumbbell)

3 Sets

12-15 Reps

Ring Row

3 Sets

10-12 Reps

Goblet Squat

3 Sets

10-12 Reps

Bicycle Crunches

3 Sets

12-15 Reps

Forearm Roller

3 Sets

10-12 Reps

Decline Crunch (Weighted)

3 Sets

12-15 Reps