Workout Routine

Free

Double Time

by hnry_chlds

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Day 1: Chest, Triceps, Shoulders Day 2: Back and Biceps Day 3: Legs and Abs

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

CTS

Bench Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Tricep Kickbacks

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Incline Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Seated Dips

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Lateral Raises

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Butterfly

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Tricep Pushdowns

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

BB

Lat Pulldown (WIDE)

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Shotgun Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Low Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Preacher Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Eagles

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Bicep Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Back Extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Rope Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Shrugs

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

4

–

–

12

0 sec

LA

Ab Twists

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

60 sec

2

–

–

20

60 sec

3

–

–

20

60 sec

4

–

–

20

0 sec

Leg Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Calf Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

60 sec

2

–

–

20

60 sec

3

–

–

20

60 sec

4

–

–

20

0 sec

Machine Crunches

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

4

–

–

12

0 sec

Leg Curls

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Leg Extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

60 sec

2

–

–

8

60 sec

3

–

–

8

60 sec

4

–

–

8

0 sec

Machine Crunches

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

60 sec

2

–

–

12

60 sec

3

–

–

12

60 sec

4

–

–

12

0 sec