Workout Routine

Free

5-day

by Jb750

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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

Workout A1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

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

lat pulldown

3×8+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

chest supported rows

2×8+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

barbell row

2×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

rear delt fly

2×8+

Workout A2

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

hammer curl

2×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

curl

2×8+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

reverse curl

2×8+

Workout B1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

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

bench press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

incline bench press

2×8+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

dip

2×8+

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

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

fly

2×8+

Workout B2

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

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

seated overhead press

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

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

lateral raise

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

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

tricep pushdown

3×8+

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

leg press

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

leg curl

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

leg extension

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

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

calf raise

3×8