Workout Routine

Free

Gym Workouts

by indianlightning

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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, Shoulders

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Standing Shoulder Press

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lateral raise

1×5

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

front raise

1×5

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest Fly

1×5

Reverse Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Reverse Delt Fly

1×5

Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Dumbbell Bench Press

1×5

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Arnold Press

1×5

Around the World

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Around the World

1×5

Arms

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lat pulldown

1×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

hammer curl

1×5

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

triceps extension

1×5

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

single arm triceps extension

1×5

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

skull crushers

1×5

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

reverse curl

1×5

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

preacher curl

1×5

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

single arm row

1×5

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Tricep Dips

1×5

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

squat

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1×5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bulgarian split squat

1×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg press

1×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg curl

1×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1×5

Upper Body

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

curl

1×5

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

skull crushers

1×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

seated overhead press

1×5

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Tricep Dips

1×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lateral raise

1×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

hammer curl

1×5