Workout Routine

Free

Health Based

by DBSM

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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

Deadlift/Press

Step Down

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec
5
10
30 sec
6
10
30 sec

Step Down

6×10

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec
4
–
–
12
40 sec
5
–
–
12
40 sec
6
–
–
12
40 sec

single arm, single leg romanian dead lift

6×12

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

deadlift

2×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

overhead press

2×10

Chin up + Curls

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

Chin up + Curls

2×10

Dips + triceps pushdowns

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

Dips + triceps pushdowns

2×10

Farmer's Carry

Set
Time
Rest time
1
30 sec
40 sec
2
30 sec
40 sec
3
30 sec
40 sec
4
30 sec
40 sec

Farmer's Carry

4×30 s

Squat/Bench

Back extensions

Set
Reps
Rest time
1
15
80 sec
2
15
80 sec
3
15
80 sec

Back extensions

3×15

Step Down

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec
5
10
30 sec
6
10
30 sec

Step Down

6×10

Box jump

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec
3
5
30 sec

Box jump

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

squat

2×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

bench press

2×10

Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Biceps Curl

2×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

triceps pushdowns

2×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
50 sec
2
–
–
10
50 sec
3
–
–
10
50 sec
4
–
–
10
50 sec

chest supported rows

4×10