Workout Routine

Free

Full

by iiiii.i

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Waw amazing

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Workout 1

push-ups

Set

Reps

Rest time

1

10

35 sec

2

8

35 sec

3

6

35 sec

Assisted pull ups

Set

Reps

Rest time

1

10

35 sec

2

8

35 sec

3

6

35 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

Cable Biceps Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

hanging leg raises

Set

Reps

Rest time

1

10

35 sec

2

8

35 sec

3

6

35 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

35 sec

2

–

–

8

35 sec

3

–

–

6

35 sec

4

–

–

5

35 sec