Workout Routine

Free

Dual Body Part Workout

by Ripped_Asian_Dude

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All body parts included (Back, shoulders, chest, legs, biceps, triceps)

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

Workouts

Biceps and Triceps

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
9
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
11 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3-4 reps, increase 1RM by 2 lbs
Extra 5+ reps, increase 1RM by 4 lbs

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
100 sec
2
100% 1RM
25 lbs
9
100 sec
3
100% 1RM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3-4 reps, increase 1RM by 2 lbs
Extra 5-6 reps, increase 1RM by 4 lbs

hammer curl

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
9
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
11 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 11, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

triceps extension

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
10
45 sec
2
100% 1RM
45 lbs
11
45 sec
3
100% 1RM
45 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

triceps pushdowns

3 sets

Tricep Dip

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Tricep Dip

3×10

Chest and Legs

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
6
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 6 lbs
4
100% 1RM
45 lbs
12
100 sec

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

cable crossover

4 sets

Low-to-High Cable Crossover

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
6
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 6 lbs
4
100% 1RM
45 lbs
12
100 sec

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

Low-to-High Cable Crossover

4 sets

Chest Dip

Set
Reps
Rest time
1
6
100 sec
2
8
100 sec
3
10
100 sec
4
12
100 sec

Chest Dip

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
20
100 sec
2
100% 1RM
150 lbs
20
100 sec
3
100% 1RM
150 lbs
20
100 sec

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

calf raise

3×20

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
9
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
11
100 sec
4
100% 1RM
150 lbs
12
100 sec

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

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
11
100 sec
3
100% 1RM
25 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

lunge

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
16
100 sec
2
100% 1RM
110 lbs
17
100 sec
3
100% 1RM
110 lbs
18
100 sec

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

leg press

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
9
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
11
100 sec
4
100% 1RM
150 lbs
12
100 sec

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

hip thrust

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
9
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
11
100 sec

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

leg curl

3 sets