Workout Routine

Free

Demon Time

by binhle1999

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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

Bench/Squat

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3
240 sec
5
85% 1RM
130 lbs
3 +
amrap
240 sec

bench press

5×3+

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

squat

3×10

Flat Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Flat Dumbbell Bench Press

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

seated cable row

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

hammer curl

3×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3×12+

OHP/Deadlift

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3
240 sec
5
85% 1RM
130 lbs
3 +
amrap
240 sec

overhead press

5×3+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

deadlift

3×10

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

Dumbbell Shoulder Press

3×12+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

goblet squat

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

leg extension

3×12+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

tricep pushdown

3×12+

Squat/OHP

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3
240 sec
5
85% 1RM
130 lbs
3 +
amrap
240 sec

squat

5×3+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

overhead press

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

barbell row

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

curl

3×12+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

single arm row

3×12+

Deadlift/Bench

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3
240 sec
5
85% 1RM
130 lbs
3 +
amrap
240 sec

deadlift

5×3+

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
10
120 sec
2
55% 1RM
85 lbs
10
120 sec
3
55% 1RM
85 lbs
10
120 sec

bench press

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

curl

3×12+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

lat pulldown

3×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec
3
–
–
12 +
amrap
120 sec

triceps extension

3×12+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
90 sec
2
–
–
12 +
amrap
90 sec
3
–
–
12 +
amrap
90 sec

side lateral raise

3×12+