Workout Routine

Free

Back at it

by Emmaishername

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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: Back x Biceps

Deadlift Circuit (deadlift, row, hang clean, overhead)

Set
Reps
Rest time
1
5
90 sec
2
5
90 sec
3
5
90 sec
4
5
90 sec

Deadlift Circuit (deadlift, row, hang clean, overhead)

4×5

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
65% TM
16 lbs
10
100 sec
3
65% TM
16 lbs
10
100 sec
4
65% 1RM
16 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

dumbbell row

4×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
65% TM
100 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

4×10+

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
24 lbs
10
100 sec
2
55% 1RM
20 lbs
10
100 sec
3
55% 1RM
20 lbs
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

single arm overhead press

4×10+

Day 2: Legs x Abs

Squat (+ jump squad)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
10
100 sec
4
65% TM
100 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Squat (+ jump squad)

4×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
90 sec
2
65% TM
70 lbs
10
90 sec
3
65% TM
70 lbs
10
90 sec
4
–
–
10 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
90 sec
2
65% TM
29 lbs
10
90 sec
3
65% TM
29 lbs
10
90 sec
4
–
–
10 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

4×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
90 sec
2
65% TM
29 lbs
10
90 sec
3
65% TM
29 lbs
10
90 sec
4
–
–
10 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

4×10+

Russian twists

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec
4
12 +
amrap
90 sec

Russian twists

4×12+

plank

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

plank

3×30 s

Day 3: Chest x Triceps

Bench Press (+ Push Up x Hanging)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
90 sec
2
65% TM
100 lbs
10
90 sec
3
65% TM
100 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bench Press (+ Push Up x Hanging)

3×10

Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
90 sec
2
65% TM
16 lbs
10
90 sec
3
65% TM
16 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Dumbell Fly

3×10

Rope Pull Down

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
90 sec
2
65% TM
29 lbs
10
90 sec
3
65% TM
29 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Rope Pull Down

3×10

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
90 sec
2
65% TM
70 lbs
10
90 sec
3
65% TM
70 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extension

3×10