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Workout Routine
Free
Mahdi Split
by HexedFuture
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Targeted muscles
front
back
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Workouts
Collapse all
LEG DAY
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
hack squat
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
leg extension
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
calf raise
3 sets
Start
in App
Back Day
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
lat pulldown
3 sets
Start
in App
Lat Prayers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
Lat Prayers
3 sets
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
barbell row
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15
100 sec
seated cable row
3 sets
Start
in App
preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
preacher curl
2 sets
Start
in App
Incline Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
Incline Bicep Curl
2 sets
Start
in App
CHEST DAY
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
15
100 sec
2
@RPE9
15
100 sec
3
@RPE9
16 lbs
12
100 sec
bench press
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
100 sec
2
@RPE9
16 lbs
12
100 sec
3
@RPE9
18 lbs
10
100 sec
incline bench press
3 sets
Start
in App
Pec Dec
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
3
@RPE9
29 lbs
12
100 sec
Pec Dec
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE9
29 lbs
12
100 sec
2
@RPE9
29 lbs
12
100 sec
tricep pushdown
2 sets
Start
in App