Workout Routine

Free

Bc intro

by cframe15

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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

Legs

squat

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

squat

3×10

hip bridges

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

hip bridges

3×15

lunge

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

lunge

3×10

step-up

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

step-up

3×10

calf raise

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

calf raise

3×15

V ups

Set
Reps
Rest time
1
20
100 sec

V ups

1×20

Upper body

push-ups

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

push-ups

4×10+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

single arm row

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

curl

2×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

triceps extension

2×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

seated shoulder press

2×8

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

shrug

2×8

Leg lifts

Set
Reps
Rest time
1
20
100 sec

Leg lifts

1×20

Legs 2

Supermans

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

Supermans

2×10

Knee to elbows

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

Knee to elbows

2×10

fire hydrants

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

fire hydrants

2×10

single-leg kickbacks

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

single-leg kickbacks

3×10

Clamshell

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

Clamshell

3×10

plank

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

plank

2×30 s