Workout Routine

Free

FATASS workout

by Umneasas

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

Workouts

FBW A

X-Walk z gumą

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

X-Walk z gumą

3×15

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

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

wyciąg nachwyt

5×8

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

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

Przysiad

5×8

ohp

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

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

ohp

5×5

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

hip thrust

4×8

step up

Set
Intensity
Weight
Reps
Rest time
1
1% 1RM
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

step up

4×8

Fbw B

X walk

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

X walk

3×15

RDL

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

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

RDL

5×8

wyciąg podchwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

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

wyciąg podchwyt

5×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
100% 1RM
150 lbs
5
100 sec
4
100% 1RM
150 lbs
5
100 sec
5
100% 1RM
150 lbs
5
100 sec

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

bench press

5×5

Digga D

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

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

Digga D

4×8

bułgary

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec
4
100% 1RM
25 lbs
8
100 sec

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

bułgary

4×8

justGYM

hip trust maszyna

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

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

hip trust maszyna

5×8

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

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

cable kickback

4×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

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

leg extension

4×8

hip abductor

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
100% 1RM
45 lbs
10
100 sec
3
100% 1RM
45 lbs
10
100 sec
4
100% 1RM
45 lbs
10
100 sec

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

hip abductor

4×10

rzymska 5

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
100 sec
2
100% 1RM
150 lbs
10
100 sec
3
100% 1RM
150 lbs
10
100 sec
4
100% 1RM
150 lbs
10
100 sec

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

rzymska 5

4×10

brzuch maszyna

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

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

brzuch maszyna

3×8