Workout Routine

Free

Day 3 (legs+shoulder)

by Mehedy Arian

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legs+shoulder&abs

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

Workouts

Workout 1

Barbell squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Barbell squat

2×12

Workout 2

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

leg press

2×12

Workout 3

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

leg extension

2×12

Workout 4

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

leg curl

2×12

Workout 5

Walking lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Walking lunges

2×12

Workout 6

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

military press

2×12

Workout 7

Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Dumbbell press

2×12

Workout 8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

side lateral raise

2×12

Workout 9

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

front raise

2×12

Workout 10

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Shrugs

2×12

Workout 11

Lying leg raises(abs)

Set
Reps
Rest time
1
10
100 sec

Lying leg raises(abs)

1×10

Workout 12

Crunches

Set
Reps
Rest time
1
10
100 sec

Crunches

1×10

Workout 13

plank

Set
Time
Rest time
1
30 sec
100 sec

plank

1×30 s

Workout 14

battle rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

battle rope

1×5