Workout Routine

Free

Full Body Routine 3

by pichael

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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

Warmup 1

Wide grip pull up

Set
Reps
Rest time
1
5
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Wide grip pull up

3×5+

Warmup 2

Dip

Set
Reps
Rest time
1
5
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec

Dip

3×5+

Chest

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Machine Chest Press

3×8

Chest - option 2

Incline DB Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Incline DB Bench Press

3×8

Chest - option 3

Close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Close grip bench press

3×8

Shoulder

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

face pull

3×8

Shoulder - option 2

Rear delt fly machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Rear delt fly machine

3×8

Bicep

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

zottmann curl

3×8

Bicep - option 2

Seated incline dumbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Seated incline dumbell curl

3×8

Tricep

Single arm cable push down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Single arm cable push down

3×8

Tricep - option 2

Body weight bench dip

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

Body weight bench dip

3×10

Tricep - option 3

Tricep extension machine

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

Tricep extension machine

3×10

Back

MTS Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

MTS Row Machine

3×8

Legs 1

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lunge

3×8

Leg 2

Hip adduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hip adduction machine

3×8

Legs 3

Hip abduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Hip abduction machine

3×8

Core 1

Flutter kick

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Flutter kick

3×30 s

Core 2

Plank w shoulder taps

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Plank w shoulder taps

3×30 s