Workout Routine

Free

jenny 2day new

by wangtn

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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
50% TM
75 lbs
10
120 sec
2
50% TM
75 lbs
10
120 sec
3
50% TM
75 lbs
10
120 sec
4
50% TM
75 lbs
10
120 sec

squat

4×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
150 sec
2
50% TM
75 lbs
10
150 sec
3
50% TM
75 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

barbell row

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
150 sec
2
50% TM
75 lbs
10
150 sec
3
50% TM
75 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press

3×10+
Superset with Decline sit up

step-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
10
100 sec
2
100% TM
25 lbs
10
100 sec
3
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

step-up

3×10+
Superset with Step-up

decline sit up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
10
120 sec
2
100% TM
110 lbs
10
120 sec
3
100% TM
110 lbs
10
120 sec

decline sit up

3×10

Workout 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
10
150 sec
2
50% TM
75 lbs
10
150 sec
3
50% TM
75 lbs
10
150 sec
4
50% TM
75 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

romanian deadlift

4×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
120 sec
2
100% TM
45 lbs
10
120 sec
3
100% TM
45 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

lat pulldown

3×10+

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10
120 sec
2
100% TM
150 lbs
10
120 sec
3
100% TM
150 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

lunge

3×10+
Superset with Face pull

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3×10
Superset with Push-ups

face pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
10
120 sec
2
100% TM
45 lbs
10
120 sec
3
100% 1RM
45 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

face pull

3×10+