Workout Routine

Free

Arms, Core, Mumbai

by duttaroy

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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

Day 1: Arms + Forearms

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8 +
amrap
100 sec

curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

skull crushers

4×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12 +
amrap
100 sec

hammer curl

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3×15+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

reverse curl

3×15+

wrist curl

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

wrist curl

3×20+

forearm roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

forearm roller

3×5+

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hanging leg raises

3×15

Day 2: Pull Focus + Core

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

pullup

5×5+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

chinup

4×5+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

face pull

3×15

farmer's carry

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

farmer's carry

3×1

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Cable crunch

4×20

russian twist

Set
Reps
Rest time
1
40
100 sec
2
40
100 sec
3
40
100 sec

russian twist

3×40

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s

hollow body hold

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

hollow body hold

3×60 s

Day 3: Chest + Shoulders (Light)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

incline bench press

3×12

push-ups

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

push-ups

3×10+

cable flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable flye

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

lateral raise

3×15

front plate raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

front plate raise

3×12

tricep dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

tricep dip

4×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hammer curl

3×12

dead hang

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

dead hang

3×30 s

Day 4: Arms + Forearms

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

preacher curl

4×12

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

close-grip bench press

4×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated incline curl

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

overhead triceps extensions

3×15

plate pinches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

plate pinches

3×30

wrist curl - extension

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

wrist curl - extension

3×20

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

neutral grip pull up

3×5+

Cable crunch

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

Cable crunch

3×20

Day 5: Pull Focus + Core

wide-grip pull-ups

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec
5
5 +
amrap
100 sec

wide-grip pull-ups

5×5+

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

neutral grip pull up

4×5+

single-arm dumbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

single-arm dumbell row

3×12

renegade row

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

renegade row

3×10

hanging leg raises with twist

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hanging leg raises with twist

3×15

dragon flags

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

dragon flags

3×10

side plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

side plank

3×45 s

dead bugs

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

dead bugs

3×15

Day 6: Functional Upper Body

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3×5+

pike push-ups

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

pike push-ups

3×10+

bodyweight row

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

bodyweight row

3×15

mountain climbers

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec

mountain climbers

3×30

battle rope

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
29 sec
100 sec

battle rope

3 sets

medicine ball slam

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

medicine ball slam

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

curl

3×5

plank shoulder taps

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank shoulder taps

3×30 s