Workout Routine

Free

Annabelle & Franka

by Baer451

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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 I

Bulgarien Split Squat

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

Bulgarien Split Squat

3×10

Hyperextensions

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

Hyperextensions

3×10

Kickback Machine

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

Kickback Machine

3×10

Upper Body I

Chest Press

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

Chest Press

2×10

Chest Supported Row 45° Elbow

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

Chest Supported Row 45° Elbow

2×10

Shoulder Press

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

Shoulder Press

2×10

Wide Grip Lat Pulldown

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

Wide Grip Lat Pulldown

2×10

Lower Body II

hip thrust

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

hip thrust

3×10

Leg Press (High Feet)

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

Leg Press (High Feet)

3×10

Step Up

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

Step Up

3×10

Upper Body II

Chest Supported Row 90° Elbow

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

Chest Supported Row 90° Elbow

2×10

Chest Press

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

Chest Press

2×10

Chest Supported Row (Elbow To Pelvis)

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

Chest Supported Row (Elbow To Pelvis)

2×10

Shoulder Press

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

Shoulder Press

2×10