Workout Routine

Free

Habit Builder

by T0byW00d

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Targeted muscles
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Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
75% 1RM
115 lbs
8
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
75% 1RM
115 lbs
8
100 sec

bench press

5 sets

Shoulder press

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

Shoulder press

3×8

upright row (ss Lateral raise)

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

upright row (ss Lateral raise)

3×8

Cable crunch

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

Cable crunch

3×8

Cable Arm Blast

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
65% 1RM
29 lbs
10
100 sec
4
65% 1RM
29 lbs
10
100 sec

Cable Arm Blast

4×10