Workout Routine

Free

2024 🍾🍾

by JonathanOliv

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Make weight for Puerto Rico April 15 οΏΌ

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

Workouts

Monday -chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3Γ—8

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

cable crossover

3Γ—8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

incline bench press

3Γ—8

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

pullovers

3Γ—8

Upfront lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Upfront lateral raise

3Γ—8

Tuesday -legs& shoulders

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

squat

3Γ—8

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

lunge

4Γ—8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg extension

3Γ—8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3Γ—8

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

step-up

3Γ—10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

calf raise

3Γ—8

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

front squat

3Γ—8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec
6
–
–
5
100 sec

lateral raise

6Γ—5

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

military press

3Γ—8

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

shrug

3Γ—8

wall sit

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

wall sit

3Γ—30 s

Wednesday- bicep, triceps, and abs

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

curl

3Γ—10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated overhead press

3Γ—8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hammer curl

3Γ—8

hanging leg raises

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

hanging leg raises

3Γ—8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

triceps extension

3Γ—8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Cable crunch

3Γ—8

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

plank

2Γ—45 s

forearm side plank twists

Set
Reps
Rest time
1
20
100 sec

forearm side plank twists

1Γ—20

Kettle bell Drags

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Kettle bell Drags

3Γ—10

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

suitcase carry

3Γ—10

Thursday -cardio

mountain climbers

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

mountain climbers

3Γ—20

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3Γ—30 s

burpees

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

burpees

3Γ—10

wall sit

Set
Time
Rest time
1
45 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

wall sit

3 sets

Flutter kicks

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Flutter kicks

3Γ—30 s

push-ups

Set
Reps
Rest time
1
8
45 sec
2
8
45 sec
3
8
45 sec

push-ups

3Γ—8

v-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

v-ups

3Γ—10

Windshield wipers

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

Windshield wipers

3Γ—10

hanging leg raises

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec

hanging leg raises

3Γ—4

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
45 sec
2
–
–
3
45 sec
3
–
–
3
45 sec

pullup

3Γ—3

Friday -Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

deadlift

4Γ—12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec

lat pulldown

3Γ—10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec

seated cable row

3Γ—8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec

t-bar row

3Γ—8

Bet over lats cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec

Bet over lats cable row

3Γ—10

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3Γ—30 s

Superman’s

Set
Time
Rest time
1
35 sec
70 sec
2
30 sec
70 sec
3
30 sec
70 sec

Superman’s

3 sets

lateral leg raise throw down

Set
Reps
Rest time
1
10
70 sec
2
10
70 sec
3
10
70 sec

lateral leg raise throw down

3Γ—10