Workout Routine

Free

Gym

by tessiergen

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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

Legs

squat

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

squat

3×20

leg curl

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

leg curl

3×20

leg extension

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

leg extension

3×20

straight leg deadlift

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

straight leg deadlift

3×20

Mollet

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

Mollet

3×20

Abductor (INT.)

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

Abductor (INT.)

3×20

Abductor (EXT.)

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

Abductor (EXT.)

3×20

plank

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

plank

3×30 s

Chest

bench press

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

bench press

3×20

Chest Press

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

Chest Press

3×20

Chest Fly

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

Chest Fly

3×20

pull-over crunch

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

pull-over crunch

3×20

barbell row (semi-mouvement)

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
0 sec
2
–
–
21
0 sec
3
–
–
21
0 sec

barbell row (semi-mouvement)

3×21

curl

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

curl

3×20

concentration curl

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

concentration curl

3×20

plank

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

plank

3×30 s

standing oblique crunches

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec

standing oblique crunches

3×20

Dos / épaules

Smith Machine Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec

Smith Machine Pull Up

4×15

seated cable row

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

seated cable row

3×20

shrug

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

shrug

3×20

Lower back bench extension

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec

Lower back bench extension

3×20

military press

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

military press

3×20

lateral raise

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

lateral raise

3×20

incline reverse fly

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

incline reverse fly

3×20

Barre-front

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

Barre-front

3×20

overhead triceps extension

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

overhead triceps extension

3×20

tricep pushdown

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

tricep pushdown

3×20