Workout Routine

Free

M-F

by happyhippiehan

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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

Monday-Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

pullup

2×10

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

standing two-dumbbell bent over row

2×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

lat pulldown

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

curl

2×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

hammer curl

2×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

shrug

2×10

Tuesday-Core

dead bugs

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

dead bugs

3×10

Crunches

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

Crunches

3×10

Heel taps

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

Heel taps

3×10

Flutter kicks

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

Flutter kicks

3×10

Scissors

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

Scissors

3×10

plank

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

plank

3×30 s

Wednesday-Cardio

Cardio

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec

Cardio

5×60 s

Thursday-Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

bench press

2×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

lateral raise

2×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

front raise

2×10

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

overhead triceps extensions

2×10

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec

triceps kickback

2×10

push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

push-ups

4×5

diamond push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

diamond push-ups

4×5

wide-grip push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

wide-grip push-ups

4×5

Friday-Legs

forward lunges

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

forward lunges

2×10

side lunges

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

side lunges

2×10

Wide Squats

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

Wide Squats

2×10

Squats

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

Squats

2×10

Narrow Squat

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

Narrow Squat

2×10

donkey kicks

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

donkey kicks

2×10

hip bridges

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec

hip bridges

2×10

lateral leg raises

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec
3
10
15 sec
4
10
15 sec
5
10
15 sec

lateral leg raises

5×10

Side leg lifts (inside &outside)

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec
3
10
15 sec
4
10
15 sec
5
10
15 sec

Side leg lifts (inside &outside)

5×10