Workout Routine

Free

3-Day

by Wendell

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Legs, Back Bi, Chest Tri

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec

Leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12 +

amrap

0 sec

Prone Leg Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec

Hip Abductors

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec

Adducters

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

0 sec

2

–

–

12

0 sec

3

–

–

12

0 sec