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Workout Routine
Free
4 Day A/B Workout
by birablondie
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Workouts
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Workout A
Chest Press
Start
in App
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
Chest Press
3×10
Start
in App
Abs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
15
100 sec
2
65% TM
70 lbs
15
100 sec
3
65% TM
70 lbs
15
100 sec
Abs
3×15
Start
in App
Bicep Curl
Start
in App
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
Bicep Curl
3×10
Start
in App
lat pulldown
Start
in App
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
lat pulldown
3×12
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
100 sec
2
65% TM
29 lbs
15
100 sec
3
65% TM
29 lbs
15
100 sec
face pull
3×15
Start
in App
triceps extension
Start
in App
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
triceps extension
3×12
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
seated shoulder press
3×10
Start
in App
Workout B
seated cable row
Start
in App
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
seated cable row
3×10
Start
in App
leg curl
Start
in App
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
leg curl
3×10
Start
in App
leg extension
Start
in App
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
leg extension
3×10
Start
in App
Pec Fly
Start
in App
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
Pec Fly
3×12
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
squat
3×10
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
deadlift
3×10
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
15
100 sec
2
65% TM
100 lbs
15
100 sec
3
65% TM
100 lbs
15
100 sec
calf raise
3×15
Start
in App