Workout Routine

Free

Beginner Friendly

by mrod93

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

Workouts

Upper A

Machine Chest Press

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

Machine Chest Press

3×12

lat pulldown

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

lat pulldown

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

chest supported rows

2×12

Seated Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Seated Machine Shoulder Press

2×12

Machine Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

Machine Lateral Raise

2×20

Rope Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

Rope Triceps Pushdown

1×15

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

Cable Curl

1×15

Lower A

leg press

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

leg press

3×12

RDLs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

RDLs

2×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

leg extension

2×15

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Seated Leg Curl

2×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

calf raise

2×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Cable crunch

2×15

Aesthetics/Core

Machine Lateral Raise

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

Machine Lateral Raise

3×20

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

Reverse Pec Deck

2×20

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Cable crunch

2×15

Overhead Tri Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Overhead Tri Rope

2×15

hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

hip abduction

2×20

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

Calf Raise

2×20

Ab Crunch

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec

Ab Crunch

2×15

Upper B

Incline Machine Chest Press

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

Incline Machine Chest Press

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

lat pulldown

2×12

seated cable row

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

seated cable row

3×12

Seated Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Seated Machine Shoulder Press

2×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

lateral raise

2×20

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

tricep pushdown

1×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

curl

1×15

Lower B

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

goblet squat

2×12

hip thrust

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

hip thrust

3×12

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

lunge

2×12

Laying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Laying Leg Curl

2×15

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

Calf Raise

2×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Abs

2×15