Workout Routine

Free

Julia U/L

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

Lowerbody I

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Kickback Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Abdominal Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

Upper Body I

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Chest Supported Row 90° Elbow

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Chest Supported Rows (Elbow To Pelvis)

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Lower Body II

Bulgarien Split Squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Glute Kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Abdominal Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

120 sec

2

–

–

10

120 sec

3

–

–

10

120 sec

Upper Body II

Chest Supported Row 45° Elbow

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

180 sec

2

–

–

6

180 sec