Workout Routine

Free

Lauren's

by rouxbert21

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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 - Full Body Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
70% TM
105 lbs
8
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
65% TM
100 lbs
10
100 sec

squat

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

skull crushers

4×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bulgarian split squat

4×12

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
4
60 sec
100 sec

plank

4×60 s

Workout 2 - Full Body Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
70% TM
105 lbs
8
100 sec
3
85% TM
130 lbs
5
100 sec
4
85% TM
130 lbs
5
100 sec
5
65% TM
100 lbs
10
100 sec

deadlift

5 sets

arnold press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

arnold press

4×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

dumbbell row

4×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

rear delt fly

4×10

Dumbbell Bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Dumbbell Bench

4×10