Workout Routine

Free

Lena & Franzi

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

Day 1

Glute Leg Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Ext. Rotated Hyperextension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

Chest Supported Row 90° Elbow

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Wide Grip Lat Pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

Shoulder Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

Day 2

Hip Thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Lean Forward Abduction Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

Kickback Machine

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

Chest Supported Row (Elbow To Pelvis)

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Chest Press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

Upright Row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec