Workout Routine

Free

GYM ROUNTINE v1

by avodreo

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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

Chest & Tris’s

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

3×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×8

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
100 sec
2
65% 1RM
29 lbs
8
100 sec
3
65% 1RM
29 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Chest Fly

3×8

skull crushers

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

skull crushers

3×10

triceps extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×12

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×12

Back & Bi’s

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×8

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Row

3×10

chest supported rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

chest supported rows

3×10

seated curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated curl

3×12

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

hammer curl

3×12

Machine preacher curl

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

Machine preacher curl

3×10

Shoulders & Arms

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×8

rear delt fly

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

rear delt fly

3×8

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lateral raise

3×10

Forearm curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Forearm curls

3×8

reverse curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

reverse curl

3×12

Bar Forearm pushdowns (catgirl nya)

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Bar Forearm pushdowns (catgirl nya)

3×0+

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
100 sec
2
65% 1RM
70 lbs
12
100 sec
3
65% 1RM
70 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3×12

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hack squat

3×12

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×8

Abs

Russian twist

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec

Russian twist

2×30 s

Scissor

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

Scissor

2×30 s

Knee in crunch

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

Knee in crunch

2×30 s

Bicycle

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

Bicycle

2×30 s

Leg raises

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

Leg raises

2×30 s

Over knee crunch

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

Over knee crunch

2×30 s