Workout Routine

Free

FB01

by aliem

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Starting TM is 75% of 1RM.

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

Workouts

Workout A

leg press

Set
Intensity
Weight
Reps
Rest time
1
20% TM
15 lbs
10
60 sec
2
40% TM
35 lbs
8
60 sec
3
60% TM
50 lbs
6
120 sec
4
100% TM
85 lbs
10
150 sec
5
100% TM
85 lbs
10
150 sec
6
100% TM
85 lbs
10
180 sec

leg press

6 sets

bench press (multi)

Set
Intensity
Weight
Reps
Rest time
1
20% TM
15 lbs
10
60 sec
2
40% TM
35 lbs
8
60 sec
3
60% TM
50 lbs
6
120 sec
4
100% TM
85 lbs
10
150 sec
5
100% TM
85 lbs
10
150 sec
6
100% TM
85 lbs
10
180 sec

bench press (multi)

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
20% TM
7 lbs
10
60 sec
2
40% TM
14 lbs
8
60 sec
3
60% TM
20 lbs
6
120 sec
4
100% TM
34 lbs
10
150 sec
5
100% TM
34 lbs
10
150 sec
6
100% TM
34 lbs
10
180 sec

seated cable row

6 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
85 lbs
10
150 sec
2
100% TM
85 lbs
10
150 sec
3
100% TM
85 lbs
10
180 sec

shoulder press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
34 lbs
10
150 sec
2
100% TM
34 lbs
10
150 sec
3
100% TM
34 lbs
10
180 sec

leg extension

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
85 lbs
10
150 sec
2
100% TM
85 lbs
10
150 sec
3
100% TM
85 lbs
10
180 sec

preacher curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
85 lbs
10
150 sec
2
100% TM
85 lbs
10
150 sec
3
100% TM
85 lbs
10
180 sec

calf raise

3×10

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% TM
25 lbs
10
60 sec
2
40% TM
45 lbs
8
60 sec
3
60% TM
65 lbs
6
120 sec
4
100% TM
115 lbs
10
150 sec
5
100% TM
115 lbs
10
150 sec
6
100% TM
115 lbs
10
180 sec

deadlift

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
20% TM
15 lbs
10
60 sec
2
40% TM
35 lbs
8
60 sec
3
60% TM
50 lbs
6
120 sec
4
100% TM
85 lbs
10
150 sec
5
100% TM
85 lbs
10
150 sec
6
100% TM
85 lbs
10
180 sec

incline bench press

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
20% TM
7 lbs
10
60 sec
2
40% TM
14 lbs
8
60 sec
3
60% TM
20 lbs
6
120 sec
4
100% TM
34 lbs
10
150 sec
5
100% TM
34 lbs
10
150 sec
6
100% TM
34 lbs
10
180 sec

lat pulldown

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
34 lbs
10
150 sec
2
100% TM
34 lbs
10
150 sec
3
100% TM
34 lbs
10
180 sec

leg curl

3×10

tricep dips

Set
Intensity
Weight
Reps
Rest time
1
100% TM
85 lbs
10
150 sec
2
100% TM
85 lbs
10
150 sec
3
100% TM
85 lbs
10
180 sec

tricep dips

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
34 lbs
10
150 sec
2
100% TM
34 lbs
10
150 sec
3
100% TM
34 lbs
10
180 sec

face pull

3×10

Workout C

leg press

Set
Intensity
Weight
Reps
Rest time
1
20% TM
15 lbs
10
60 sec
2
40% TM
35 lbs
8
60 sec
3
60% TM
50 lbs
6
120 sec
4
100% TM
85 lbs
10
150 sec
5
100% TM
85 lbs
10
150 sec
6
100% TM
85 lbs
10
180 sec

leg press

6 sets

bench press (multi)

Set
Intensity
Weight
Reps
Rest time
1
20% TM
15 lbs
10
60 sec
2
40% TM
35 lbs
8
60 sec
3
60% TM
50 lbs
6
120 sec
4
100% TM
85 lbs
10
150 sec
5
100% TM
85 lbs
10
150 sec
6
100% TM
85 lbs
10
180 sec

bench press (multi)

6 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
20% TM
7 lbs
10
60 sec
2
40% TM
14 lbs
8
60 sec
3
60% TM
20 lbs
6
120 sec
4
100% TM
34 lbs
10
150 sec
5
100% TM
34 lbs
10
150 sec
6
100% TM
34 lbs
10
180 sec

seated cable row

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
19 lbs
10
150 sec
2
100% TM
19 lbs
10
150 sec
3
100% TM
19 lbs
10
180 sec

hammer curl

3×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
100% TM
34 lbs
10
150 sec
2
100% TM
34 lbs
10
150 sec
3
100% TM
34 lbs
10
180 sec

triceps pushdowns

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
85 lbs
10
150 sec
2
100% TM
85 lbs
10
150 sec
3
100% TM
85 lbs
10
180 sec

calf raise

3×10