Workout Routine

Free

Jamal Browner V4

by Peter

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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

Workout 1

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

180 sec

2

–

–

5

180 sec

3

–

–

5

180 sec

4

–

–

5

180 sec

5

–

–

5

180 sec

close-grip bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

90 sec

2

–

–

6

90 sec

3

–

–

9

90 sec

4

–

–

9

90 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

90 sec

2

–

–

10

90 sec

3

–

–

10

90 sec

Incline Curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

20

90 sec

2

–

–

5

15 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

90 sec

2

–

–

15

90 sec

3

–

–

15

90 sec