Workout Routine

Free

6 day

by FukleBerryFinn

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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

Chest and Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

incline bench press

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

chinup

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

bent over row

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

deadlift

3×10

Crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Crunches

3×10

Shoulders and Arms

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

Dumbbell Lateral Raise

3×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

upright row

3×10

Standing Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

Standing Barbell Curl

3×10

seated curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

seated curl

3×10

Standing Barbell Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

Standing Barbell Tricep Extensions

3×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

wrist curl

3×10

Reverse Crunch

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Reverse Crunch

3×10

Legs and Lower Back

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

squat

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
75% 1RM
19 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec

lunge

3×10

good morning

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

good morning

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec

calf raise

3×10

Crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Crunches

3×10