Workout Routine

Free

Bobs workout

by Bob Alvin

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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

Push

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

70 sec

2

–

–

20

70 sec

3

–

–

20

70 sec

4

–

–

20

70 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

70 sec

2

–

–

20

70 sec

3

–

–

20

70 sec

4

–

–

20

70 sec

pullovers

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

70 sec

2

–

–

20

70 sec

3

–

–

20

70 sec

Dips

Set

Reps

Rest time

1

10

70 sec

2

10

70 sec

3

10

70 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

70 sec

2

–

–

20

70 sec

3

–

–

20

70 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

70 sec

2

–

–

15

70 sec

3

–

–

15

70 sec

Shoulder

seated overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

70 sec

2

–

–

15

70 sec

3

–

–

15

70 sec

4

–

–

15

70 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

70 sec

2

–

–

15

70 sec

3

–

–

15

70 sec

4

–

–

15

70 sec

Hiphugger

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

70 sec

2

–

–

20

70 sec

3

–

–

20

70 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

70 sec

2

–

–

15

70 sec

3

–

–

15

70 sec

goblet squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Walking Lung

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Pull

Low row

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

100 sec

2

–

–

20

100 sec

3

–

–

20

100 sec

4

–

–

20

100 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

Weighted back extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

Bicep curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

100 sec

2

–

–

15

100 sec

3

–

–

15

100 sec