Workout Routine

Free

El's Standard

by ElCuntos

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My standard workout to date

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

Workouts

El's Standard

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

pullup

3×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

chinup

2×8

Decline sit ups

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
8
120 sec

Decline sit ups

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3×8

seated overhead press

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

seated overhead press

3×10

Kneeling dumbbell bent over rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

Kneeling dumbbell bent over rows

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
6
180 sec

hack squat

3 sets

Cycling with resistance (Optional)

Set
Time
Rest time
1
350 sec
100 sec

Cycling with resistance (Optional)

1×350 s