Workout Routine

Free

2x Fullbody

by Lhgknxfnhrjv

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A workout which trains the whole body every other day with Upper Chest Focus

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

Workouts

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
90 sec
2
75% 1RM
19 lbs
10
90 sec
3
80% 1RM
20 lbs
8
90 sec
4
80% 1RM
20 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

incline bench press

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
80% 1RM
36 lbs
8
90 sec
3
80% 1RM
36 lbs
8
90 sec
4
80% 1RM
36 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

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

seated cable row

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

dip

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
90 sec
2
70% 1RM
18 lbs
12
90 sec
3
80% 1RM
20 lbs
10
90 sec
4
80% 1RM
20 lbs
10
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

lateral raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
75% 1RM
115 lbs
12
90 sec
3
75% 1RM
115 lbs
12
90 sec
4
75% 1RM
115 lbs
12
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

4×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
90 sec
2
80% 1RM
120 lbs
10
90 sec
3
80% 1RM
120 lbs
10
90 sec
4
80% 1RM
120 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

skull crushers

4 sets

face pull

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

face pull

3×12

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
7
90 sec
2
70% 1RM
105 lbs
7
90 sec
3
80% 1RM
120 lbs
5
90 sec
4
80% 1RM
120 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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

squat

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
80% 1RM
20 lbs
8
100 sec
4
80% 1RM
20 lbs
8
100 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec

pullup

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
90 sec
2
65% 1RM
16 lbs
12
90 sec
3
70% 1RM
18 lbs
12
90 sec
4
70% 1RM
18 lbs
12
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

fly

4×12

cable lateral raise

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 6 lbs.

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

cable lateral raise

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
75% 1RM
34 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec
4
75% 1RM
34 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

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

triceps pushdowns

4 sets

Spider curls

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
90 sec
2
75% 1RM
19 lbs
12
90 sec
3
75% 1RM
19 lbs
12
90 sec
4
75% 1RM
19 lbs
12
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

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

Spider curls

4×12