Workout Routine

Free

Let’s Go

by SigP

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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

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

t-bar row

3×5

pullup

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec

pullup

2×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec

tricep pushdown

3×5

CORE

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3×30 s

bicycle crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

bicycle crunches

3×10

leg raises

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec
3
8
60 sec

leg raises

3×8

Russian Twsits

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Russian Twsits

3×8

LOWER

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

goblet squat

3×8

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Leg press

3×5

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

glute ham raise

3×5

forward lunges

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

forward lunges

3×8