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Workout Routine
Free
Horizontal Legs Vertical
by teaks
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https://youtu.be/3PMrt-1WDaI?si=R2POBJQ4A1CT7tP6
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Workouts
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Workout 1 - Horizontal
Dumbbell Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
Dumbbell Press
3×8
Start
in App
Incline Dumbell Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
Incline Dumbell Row
3×8
Start
in App
Pec deck chest fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Pec deck chest fly
3×12
Start
in App
Reverse peck deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Reverse peck deck
3×12
Start
in App
Dumbell curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
Dumbell curl
3×8
Start
in App
Workout 2 - Legs
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
leg press
3×8
Start
in App
Seated leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
Seated leg curl
3×12
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg extension
3×12
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
calf raise
3×8
Start
in App
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Hyperextensions
3×8
Start
in App
Workout 3 - Vertical
Chin ups
Start
in App
Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
Chin ups
3×5
Start
in App
Smith Machine Overhead Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Smith Machine Overhead Press
3×8
Start
in App
Straight arm pull down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Straight arm pull down
3×8
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
lateral raise
3×8
Start
in App
Overhead cable extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Overhead cable extension
3×8
Start
in App