Workout Routine

Free

Keep strong

by Tomlovesarmbars

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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

–

–

6

120 sec

2

–

–

6

120 sec

3

–

–

6

120 sec

4

–

–

6

120 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

120 sec

2

–

–

6

120 sec

3

–

–

6

120 sec

4

–

–

6

120 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

4

–

–

8

120 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

120 sec

2

–

–

8

120 sec

3

–

–

8

120 sec

4

–

–

8

120 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

90 sec

2

–

–

8

90 sec

3

–

–

8

90 sec

4

–

–

8

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

90 sec

2

–

–

12

90 sec

3

–

–

12

90 sec

4

–

–

12

90 sec