Workout Routine

Free

Julia FB

by Baer451

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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

FB I

bulgarian split squat

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

bulgarian split squat

3×10

Hyperextensions

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

Hyperextensions

3×10

Seated Cable Row (Elbow 70°-90°)

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

Seated Cable Row (Elbow 70°-90°)

3×10

Shoulder Press

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

Shoulder Press

3×10

FB II

leg press

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

leg press

3×10

hip thrust

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

hip thrust

3×10

lat pulldown

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

lat pulldown

3×10

Chest Press

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

Chest Press

3×10

Lower-Body I

bulgarian split squat

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

bulgarian split squat

3×10

romanian deadlift

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

romanian deadlift

3×10

lunge

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

lunge

3×10

SL Hip Thrust

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

SL Hip Thrust

3×10

Lower-Body II

hip thrust

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

hip thrust

3×10

leg press

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

leg press

3×10

Hyperextensions

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

Hyperextensions

3×10

Step Up

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

Step Up

3×10

Upper-Body I

Seated Cable Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row (Elbow 70°-90°)

2×6+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Chest Press

2×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

lat pulldown

2×6+

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Shoulder Press

2×6+

hanging leg raises

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

hanging leg raises

3×10

Upper-Body II

Seated Cable Row ( Elbow to Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row ( Elbow to Pelvis)

2×6+

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Shoulder Press

2×6+

Seated Cable Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row (Elbow 70°-90°)

2×6+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Chest Press

2×6+

Sit-Ups

Set
Reps
Rest time
1
6 +
amrap
180 sec
2
6 +
amrap
180 sec

Sit-Ups

2×6+