Workout Routine

Free

ChestTri/BackBi/Legs

by RicoShaiOner

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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

Chest/Tri

machine chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

machine chest press

4×16

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

bench press

4×16

Assisted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
110 sec
2
–
–
18
110 sec
3
–
–
18
110 sec
4
–
–
18
110 sec

Assisted dips

4×18

cable overhead tricep extention

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

cable overhead tricep extention

3×14

single arm tricep pushdown

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

single arm tricep pushdown

4×15

Back/Bi

High row

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

High row

4×15

Cable pull over

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Cable pull over

4×16

Cable Preyer

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

Cable Preyer

4×15

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
110 sec
2
–
–
14
110 sec
3
–
–
14
110 sec
4
–
–
14
110 sec

Preacher Curl

4×14

curl

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

curl

4×15

Legs

leg extension

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

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

leg extension

4×15

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec
3
–
–
16
120 sec
4
–
–
16
120 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 5 lbs.

hip thrust

4×16

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
110 sec
2
–
–
16
110 sec
3
–
–
16
110 sec
4
–
–
16
110 sec

Overload: After 4 successful sessions, 1RM will be suggested to increase by 6 lbs.

leg curl

4×16

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
120 sec
2
–
–
18
120 sec
3
–
–
16
120 sec
4
–
–
16
120 sec

hack squat

4 sets

calf machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec
4
–
–
16
100 sec

calf machine

4 sets