Workout Routine

Free

Lefty FullBody

by Baer451

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Workouts

Workout 1

Smith Machine Bench Press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Smith Machine Bench Press

1×5+

Chest Supported Upper Back Cable Row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Chest Supported Upper Back Cable Row

1×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 4 lbs
Extra 3+ reps, increase TM by 9 lbs

lateral raise

1×5+

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 11 lbs
Extra 3+ reps, increase TM by 22 lbs

Wide Grip Lat Pulldown

1×5+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

preacher curl

1×5+

Cable Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Cable Overhead Triceps Extension

1×5+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg extension

1×5+

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Seated Leg Curl

1×5+

leg press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press

1×5+

Abdominal Machine

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 11 lbs
Extra 3+ reps, increase TM by 22 lbs

Abdominal Machine

1×5+