Workout Routine

Free

Fat loss/muscle building

by clau25

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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

Morning

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
12
30 sec

incline bench press

5×12

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

fly

4×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

bench press

4×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec

pullup

3×12+

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

standing two-dumbbell bent over row

4×12+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

shrug

4×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

rear delt fly

4×12+

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Leg raises

1×25

Crunch Twists

Set
Reps
Rest time
1
25
0 sec

Crunch Twists

1×25

Boat Hold

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec

Boat Hold

2×60 s

Afternoon/Evening

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

military press

4×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

lateral raise

4×12+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

rear delt fly

4×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

triceps extension

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

curl

4×12

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

skull crushers

4×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

seated incline curl

4×12

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

concentration curl

4×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

hammer curl

4×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

wrist curl

4×12

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Leg raises

1×25

Crunch Twists

Set
Reps
Rest time
1
25
0 sec

Crunch Twists

1×25

Boat Hold

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec

Boat Hold

2×60 s

Legs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec

calf raise

2×12+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

squat

4×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

straight leg deadlift

2×12