Workout Routine

Free

Countdown

by Dirk

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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

Unterkörper

squat

Set

Intensity

Weight

Reps

Rest time

1

70% 1RM

105 lbs

5

180 sec

2

80% 1RM

120 lbs

4

180 sec

3

85% 1RM

130 lbs

3

180 sec

4

90% 1RM

135 lbs

2

180 sec

5

100% 1RM

150 lbs

1

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

120 sec

2

–

–

4

120 sec

3

–

–

4

120 sec

4

–

–

4

120 sec

5

–

–

4

120 sec

Abs

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

Oberkörper

bench press

Set

Intensity

Weight

Reps

Rest time

1

70% 1RM

105 lbs

5

180 sec

2

80% 1RM

120 lbs

4

180 sec

3

85% 1RM

130 lbs

3

180 sec

4

90% 1RM

135 lbs

2

180 sec

5

100% 1RM

150 lbs

1

180 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

70% 1RM

75 lbs

3

180 sec

2

80% 1RM

90 lbs

3

180 sec

3

85% 1RM

95 lbs

2

180 sec

4

90% 1RM

100 lbs

2

180 sec

5

95% 1RM

105 lbs

1

180 sec

6

100% 1RM

110 lbs

1

180 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

120 sec

2

–

–

6

120 sec

3

–

–

6

120 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

120 sec

2

–

–

4

120 sec

3

–

–

4

120 sec