Workout Routine

Free

Bteam Beppe

by Tomlovesarmbars

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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

Workout 1

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
90 sec
2
–
–
7
90 sec
3
–
–
7
90 sec
4
–
–
7
90 sec

trap bar deadlift

4×7

Tibialis anterior raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Tibialis anterior raises

4×15

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

bench press

5×10

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

pendlay row

5×10

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

zottmann curl

5×10

Deficit reverse lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
60 sec
2
–
–
14
60 sec
3
–
–
14
60 sec

Deficit reverse lunges

3×14

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

leg curl

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

face pull

4×15

Cable crunch

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

Cable crunch

3×15

Jefferson curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Jefferson curls

3×6

Workout 2

Belt squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Belt squat

4×10

neutral grip pull up

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

neutral grip pull up

4×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

romanian deadlift

4×10

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

pullovers

4×10

Trap bar shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Trap bar shrugs

4×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

lateral raise

4×12

Box step off

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

Box step off

3×20

Seated shoulder press

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

Seated shoulder press

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

calf raise

4×20

push-ups

Set
Reps
Rest time
1
1 +
amrap
60 sec
2
1 +
amrap
60 sec
3
1 +
amrap
60 sec
4
1 +
amrap
60 sec

push-ups

4×1+

Copenaghen plank

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

Copenaghen plank

3 sets