Workout Routine

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Jo’s Weekend Routine

by jojoc

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Total body routine that starts with 15 minutes of rowing. Mostly machine, but can use bodyweight or dumbbell alternative. For example, subbing lat pull-down with pull up.

For post workout stretches, I follow r/flexibility “starting to stretch” routine.

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

Workouts

Warm Up

Rowing Machine

Set
Time
Rest time
1
900 sec
100 sec

Rowing Machine

1×900 s

Upper

overhead press

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

overhead press

3×8

Chest Press

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

Chest Press

3×8

Pec Fly

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

Pec Fly

3×8

lat pulldown

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

lat pulldown

3×8

tricep pushdown

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

tricep pushdown

3×8

rear delt fly

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

rear delt fly

3×8

Lower

Adductor

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

Adductor

3×8

Abductor

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

Abductor

3×8

leg press

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

leg press

3×8

leg curl

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

leg curl

3×8

elevated glute bridge

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

elevated glute bridge

3×8

leg extension

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

leg extension

3×8

Core / Mobility (optional)

plank

Set
Time
Rest time
1
30 sec
180 sec
2
30 sec
180 sec
3
30 sec
180 sec

plank

3×30 s

Cable Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Cable Pallof Press

3×12

Hyperextension

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec

Hyperextension

3×12

Stretches

Set
Time
Rest time
1
300 sec
100 sec

Stretches

1×300 s