Workout Routine

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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

Day 1 - Chest Reset

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
5
60 sec
4
–
–
3
60 sec
5
–
–
2
60 sec
6
–
–
1
60 sec
7
–
–
5
120 sec
8
–
–
5
120 sec
9
–
–
10
60 sec

bench press

9 sets

Incline DB Press

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

Incline DB Press

3×10

Assisted Chest Dips

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

Assisted Chest Dips

3×10

cable crossover

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

cable crossover

3×12

Overhead Dumbell Tri Extension

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

Overhead Dumbell Tri Extension

3×15

Straight Bar Tricep Pushdown

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

Straight Bar Tricep Pushdown

3×15

Day 2 Squat Reset

Leg Extensions (Warm Up)

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

Leg Extensions (Warm Up)

2×15

Seated Leg Curl (Warm Up)

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

Seated Leg Curl (Warm Up)

2×15

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
5
60 sec
4
–
–
3
60 sec
5
–
–
1
60 sec
6
–
–
1
120 sec
7
–
–
5
120 sec
8
–
–
5
120 sec
9
–
–
10
60 sec

squat

9 sets

Penjamin Squat

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

Penjamin Squat

3×10

Leg Extensions

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

Leg Extensions

3×15

Lunges

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

Lunges

3×12

Seated Calf Raise

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

Seated Calf Raise

3×15

Standing Calf Raise

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

Standing Calf Raise

3×12

Day 3 Back Reset

Lat Pulldown Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
8
60 sec
3
–
–
5
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec
6
–
–
10
60 sec

Lat Pulldown Machine

6 sets

ISO-Lateral High Row

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

ISO-Lateral High Row

3×12

Chest-Supported ISO-Lateral Row

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

Chest-Supported ISO-Lateral Row

3×10

Straight-Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec

Straight-Arm Lat Pulldown

3×13

Rear-Delt Fly

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

Rear-Delt Fly

3×20

Jesus Curl

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

Jesus Curl

3×15

hammer curl

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

hammer curl

3×15

Day 4 Shoulder Reset

Machine Lateral Raise

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

Machine Lateral Raise

2×15

Standing Military Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

Standing Military Press

5 sets

Machine Lateral Raise

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

Machine Lateral Raise

3×15

Single Arm Cable Lateral Raise

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

Single Arm Cable Lateral Raise

3×20

Bent Over Rear Delt Fly

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

Bent Over Rear Delt Fly

3×12

shrug

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

shrug

3×15

Day 5 Hamstring/Glute Reset

RDLs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

RDLs

5 sets

Seated Leg Curl

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

Seated Leg Curl

3×12

hip thrust

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

hip thrust

3×12

Laying Leg Curl

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

Laying Leg Curl

3×15

hip abduction

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

hip abduction

3×20

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
18
60 sec
3
–
–
15
60 sec

Seated Calf Raise

3 sets