Workout Routine

Free

Amanda's Routine

by victoragomez

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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

Lower Body

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Hip Thrust

2×10

Single-Leg Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Single-Leg Romanian Deadlift

2×10

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Calf Raise

2×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

bulgarian split squat

2×10

Cable Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Cable Kickback

2×10

Reverse Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Reverse Lunge

2×10

Upper Body

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Dumbbell Press

2×10

Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Seated Cable Row

2×10

Decline Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Decline Crunch

2×10

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Lat Pulldown

2×10

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Overhead Tricep Extension

2×10

Seated Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Seated Bicep Curl

2×10

Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Cable Crunch

2×10

Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
0 sec

Lateral Raise

2×10