Workout Routine

Free

Anton

by gammaphreak

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
65 lbs
12
100 sec
2
65% TM
65 lbs
12
100 sec
3
65% TM
65 lbs
12
100 sec

overhead triceps extension

3×12

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest Press

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
12
100 sec
3
85% TM
115 lbs
12
100 sec

incline bench press

3×12

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
12
100 sec
3
85% TM
115 lbs
12
100 sec

close-grip bench press

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec

tricep pushdown

3×12

Leg day

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
12
100 sec
2
60% TM
80 lbs
12
100 sec
3
70% TM
95 lbs
12
100 sec
4
90% 1RM
135 lbs
12
100 sec

squat

4×12

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

reverse lunge

3×20

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
100 sec
2
60% 1RM
90 lbs
12
100 sec
3
60% 1RM
90 lbs
12
100 sec

romanian deadlift

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec

leg extension

3×12

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

Hamstring Curl

3×12

swing

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
24 lbs
12
100 sec
2
70% 1RM
24 lbs
12
100 sec
3
70% 1RM
24 lbs
12
100 sec

swing

3×12

wall sit

Set
Time
Rest time
1
90 sec
100 sec

wall sit

1×90 s

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
12
100 sec
3
85% TM
115 lbs
12
100 sec

deadlift

3×12

Push/Pull

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
12
100 sec
2
55% TM
75 lbs
12
100 sec
3
65% TM
90 lbs
12
100 sec

overhead press

3×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
45% TM
60 lbs
12
100 sec
2
55% TM
75 lbs
12
100 sec
3
65% TM
90 lbs
12
100 sec

seated shoulder press

3×12

push-ups

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

push-ups

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
100 sec
2
65% TM
15 lbs
12
100 sec
3
65% TM
15 lbs
12
100 sec

lateral raise

3×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15 lbs
12
100 sec
2
65% TM
15 lbs
12
100 sec
3
65% TM
15 lbs
12
100 sec

front raise

3×12

Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

face pull

1×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
60 sec
2
75% TM
100 lbs
12
60 sec
3
85% TM
115 lbs
12
60 sec

incline bench press

3×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
60 sec
2
75% TM
100 lbs
12
60 sec
3
85% TM
115 lbs
12
60 sec

seated shoulder press

3×12