Workout Routine

Free

Main workout

by finnv4

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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

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

squat

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg curl

4×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg extension

4×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

calf raise

3×20

Back and Shoulders 1

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bent over row

4×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated shoulder press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

side lateral raise

3×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

shrug

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

rear delt fly

3×10

Chest and arms

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

dip

4×5

bench press

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

bench press

3×5

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

fly

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated incline curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

skull crushers

3×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

close-grip bench press

3×10

Back and shoulders 2

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

seated shoulder press

3×12

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

pullup

4×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

side lateral raise

4×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

seated cable row

3×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

front raise

3×15

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

deadlift

3×10