Workout Routine

Free

Devenir une armoire

by Sakhal

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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

Mardi

Développé Couché

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12 +
amrap
100 sec

Développé Couché

4×12+

Développé incliné

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

Développé incliné

3×12

lateral raise

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

lateral raise

3×12

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

military press

4×10

lying barbell triceps extensions

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

lying barbell triceps extensions

3×15

tricep pushdown

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

tricep pushdown

3×12+

Dips

Set
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec

Dips

3×15

Mercredi

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

pullup

4×10

Rowing barre

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec

Rowing barre

3×10

lat pulldown

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

lat pulldown

3×12

hammer curl

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

hammer curl

3×12

curl à la barre

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

curl à la barre

3×12

face pull

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

face pull

3×15

Jeudi

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

squat

4×10

Fentes Haltères

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
75 sec
2
–
–
24
75 sec
3
–
–
24
75 sec

Fentes Haltères

3×24

leg curl

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

leg curl

3×12

Mollet

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

Mollet

4×15

Presse Cuisse

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

Presse Cuisse

3×12

hip thrust

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

hip thrust

3×12

Vendredi

Reverse fly

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

Reverse fly

3×15

face pull

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

face pull

3×15

Lombaire

Set
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec

Lombaire

3×15

Adduction

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

Adduction

3×15

Abduction

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

Abduction

3×15

Abdos

Set
Reps
Rest time
1
15
75 sec
2
15
75 sec
3
15
75 sec
4
15
75 sec

Abdos

4×15