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Workout Routine
Free
3 day whole body toning m/f
by Hampush
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
Day 1
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
leg press
3×20
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
seated cable row
3×20
Start
in App
Chest dip
Start
in App
Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
Chest dip
2×15
Start
in App
Shoulder press machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
Shoulder press machine
2×20
Start
in App
Cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
Cable curl
2×20
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
triceps extension
2×20
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
plank
3×60 s
Start
in App
Day 2
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
squat
3×15
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
25
100 sec
2
–
–
25
100 sec
calf raise
2×25
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
lat pulldown
3×20
Start
in App
fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
fly
3×20
Start
in App
triceps pushdowns rope
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
triceps pushdowns rope
2×20
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
curl
2×20
Start
in App
Decline sit ups
Start
in App
Set
Reps
Rest time
1
0
+
amrap
100 sec
2
0
+
amrap
100 sec
Decline sit ups
2×0+
Start
in App
Workout 3
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
lunge
4×10
Start
in App
Wide grip pull up
Start
in App
Set
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
3
10
+
amrap
100 sec
Wide grip pull up
3×10+
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
bench press
3×15
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
curl
3×15
Start
in App
diamond push-ups
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
diamond push-ups
3×10
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
+
amrap
100 sec
2
10
+
amrap
100 sec
hanging leg raises
2×10+
Start
in App