Workout Routine

Free

3 Day Conditioning

by ritzckrakr

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

Workouts

A Day

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
70% TM
31 lbs
12
100 sec

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

leg curl

3×12

hack squat machine

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
5
120 sec
2
65% TM
29 lbs
5
120 sec
3
65% TM
29 lbs
5
120 sec
4
65% TM
29 lbs
5
120 sec
5
65% TM
29 lbs
5
120 sec

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

hack squat machine

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
6
100 sec
2
70% TM
18 lbs
6
100 sec
3
70% TM
18 lbs
6
100 sec
4
70% TM
18 lbs
6
100 sec

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

incline bench press

4×6

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec

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

seated incline curl

3×10

High Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
8
100 sec
2
70% TM
31 lbs
8
100 sec
3
70% TM
31 lbs
8
100 sec
4
70% TM
31 lbs
8
100 sec

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

High Row

4×8

hip abduction

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 13 lbs.

hip abduction

2×12

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 13 lbs.

Hip Adduction

2×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec

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

side lateral raise

3×10

B Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
6
100 sec
2
70% TM
105 lbs
6
100 sec
3
70% TM
105 lbs
6
100 sec
4
70% TM
105 lbs
6
100 sec

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

bench press

4×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
75 lbs
10
100 sec
2
70% TM
75 lbs
10
100 sec
3
70% TM
75 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

leg press

3×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
8
100 sec
2
70% TM
18 lbs
8
100 sec
3
70% TM
18 lbs
8
100 sec
4
70% TM
18 lbs
8
100 sec

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

seated overhead press

4×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
15
100 sec
2
70% TM
105 lbs
15
100 sec
3
70% TM
105 lbs
15
100 sec

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

preacher curl

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
70% TM
31 lbs
10
100 sec
4
70% TM
31 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

lat pulldown

4×10

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12
100 sec

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

cable kickback

3×12

C Day

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
3
100 sec
2
70% TM
105 lbs
3
100 sec
3
70% TM
105 lbs
3
100 sec
4
70% TM
105 lbs
3
100 sec
5
70% TM
105 lbs
3
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

trap bar deadlift

5×3

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
70% TM
31 lbs
12
100 sec
4
70% TM
31 lbs
12
100 sec

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

leg extension

4×12

lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
8
100 sec
2
65% TM
29 lbs
8
100 sec
3
65% TM
29 lbs
8
100 sec

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

lying leg curl

3×8

Low Row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
70% TM
31 lbs
10
100 sec

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

Low Row

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
12
100 sec
2
70% TM
31 lbs
12
100 sec
3
70% TM
31 lbs
12
100 sec

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

tricep pushdown

3×12

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
34 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
75% 1RM
34 lbs
15
100 sec

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

Pallof Press

3×15

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
10
100 sec
2
70% TM
105 lbs
10
100 sec
3
70% TM
105 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

hip thrust

3×10