Workout Routine

Free

Day 1

by trudi

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Workout 1

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

seated shoulder press

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
65% TM
100 lbs
12
45 sec

bench press

4×12

lateral leg raises

Set
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

lateral leg raises

3×12

overhead triceps extensions

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

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

overhead triceps extensions

3×12