Workout Routine

Free

EPP (24/7)

by ikala

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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

Day 1

Bench Press

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

Bench Press

3×10

Powerstation

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

Powerstation

3×10

forward lunges

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

forward lunges

3×10

hanging leg raises

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

hanging leg raises

3×10

chest supported row machine

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

chest supported row machine

3×10

Dumbbell Lateral Fly

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

Dumbbell Lateral Fly

3×10

Day 2

Standing Squat Machine

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

Standing Squat Machine

3×10

Standing Shoulder Press

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

Standing Shoulder Press

3×10

lying leg curl

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

lying leg curl

3×10

leg extension

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

leg extension

3×10

Seated Low Row

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

Seated Low Row

3×10

pec deck

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

pec deck

3×10

Standing Torso Rotator Knee

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

Standing Torso Rotator Knee

3×10

Day 3

Kettlebell Squats

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

Kettlebell Squats

3×10

Dumbbell Bench Press 0°

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

Dumbbell Bench Press 0°

3×10

Box Step-Up

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

Box Step-Up

3×10

Sit-Up

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

Sit-Up

3×10

Dumbbell Lateral Fly

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

Dumbbell Lateral Fly

3×10

Lateral Pulldown

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

Lateral Pulldown

3×10