Workout Routine

Free

Dom + Just

by Umneasas

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

Workouts

FBW A

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
5
100 sec
2
60% 1RM
90 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

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

wyciąg nachwyt

5×8

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Przysiad

5×5

powel raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec

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

powel raise

3×8

Francuz

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
100% 1RM
150 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Francuz

4×5

szrugi

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

szrugi

4×8

FBW B

close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
6
100 sec
2
60% 1RM
90 lbs
6
100 sec
3
80% 1RM
120 lbs
6
100 sec
4
90% 1RM
135 lbs
6
100 sec
5
100% 1RM
150 lbs
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

close grip bench press

5×6

wyciąg podchwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

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

wyciąg podchwyt

5×8

ohp

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

ohp

5×5

RDL

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

RDL

5×5

wznosy

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

wznosy

4×8

Biceps podchwyt

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Biceps podchwyt

4×8

JustGYM

pec deck siedzisko/zakres 2/3

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

pec deck siedzisko/zakres 2/3

4×8

bary maszyna siedzisko/zakres 1/5

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bary maszyna siedzisko/zakres 1/5

5×8

high row 4/4

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

high row 4/4

5×8

Hax squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hax squat

4×8

Wójtowicz siedzisko 5 ruch powoli

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Wójtowicz siedzisko 5 ruch powoli

4×8

rzymska 6

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

rzymska 6

4×8

brzuch maszyna siedzisko 2

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

brzuch maszyna siedzisko 2

3×8