Workout Routine

Free

Body

by Gabs

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Body

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

Workouts

Arm

Chin up

Set
Reps
Rest time
1
5
20 sec
2
5
20 sec
3
5
20 sec

Chin up

3×5

Tricep dip

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

Tricep dip

3×10

Shoulder

lateral raise

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

lateral raise

3×10

Pike push up

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

Pike push up

2×10

Chest

Push up

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Push up

3×5

Knee push up

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Knee push up

3×5

Back

Arch back pull up

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Arch back pull up

3×5

Chin up

Set
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Chin up

3×5

Ab

Hollow body raise

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

Hollow body raise

3×10

Knee raise

Set
Reps
Rest time
1
10
100 sec

Knee raise

1×10

plank

Set
Time
Rest time
1
60 sec
100 sec

plank

1×60 s

Kick

Squat

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

Squat

4×10

Lunges

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

Lunges

3×10

side kicks

Set
Reps
Rest time
1
30
20 sec
2
30
20 sec

side kicks

2×30

Calf raise

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Calf raise

4×20