Workout Routine

Free

GG PHYSIQUE

by Raj Dangi

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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

LOWER A

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

romanian deadlift

4×8

leg extension

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

leg extension

3×12

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

goblet squat

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3×20

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

step-up

3×15

PUSH

bench press

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

bench press

3×10

Barbell Curl

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

Barbell Curl

3×12

skull crushers

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

skull crushers

3×12

concentration curl

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

concentration curl

3×12

hanging leg raises

Set
Reps
Rest time
1
15
300 sec
2
15
300 sec
3
15
300 sec
4
15
300 sec

hanging leg raises

4×15

Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
300 sec
2
–
–
20
300 sec
3
–
–
20
300 sec

Crunches

3×20

plank

Set
Time
Rest time
1
60 sec
300 sec
2
30 sec
300 sec
3
30 sec
300 sec

plank

3 sets

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec
4
–
–
12
100 sec

bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
15
100 sec

fly

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec

incline bench press

3 sets

Decline Dumbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec

Decline Dumbell Fly

3 sets

Pec Deck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec
4
–
–
12
100 sec

Pec Deck Fly

4 sets

Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec
4
–
–
12
100 sec

deadlift

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
13
100 sec

lat pulldown

3 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
15
100 sec

bent over row

3 sets

Cable Straight Arm Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec

Cable Straight Arm Lat Pulldown

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec

single arm row

3 sets

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec

glute ham raise

3 sets