Workout Routine

Free

1 RM

by Cllipford

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
100% TM
150 lbs
1
100 sec

bench press

2 sets

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

squat

1×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1×5

Workout 3

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1×5

Workout 4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

barbell row

1×5

Workout 5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1×5

Workout 6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

overhead press

1×5

Workout 7

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

front raise

1×5

Workout 8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

barbell row

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1×5

Workout 9

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lying barbell triceps extensions

1×5

Workout 10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

shrug

1×5