Workout Routine

Free

Mal's Routine

by Malworkout

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A Series of workout made in order to improve on my overall Body Physique, Health, and Performance.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Warm-Up

Jumping Jack

Set
Reps
Rest time
1
50
15 sec

Jumping Jack

1×50

Squat

Set
Reps
Rest time
1
10
15 sec

Squat

1×10

forward lunges

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

forward lunges

2×5

Hip Extensions

Set
Reps
Rest time
1
10
15 sec

Hip Extensions

1×10

Hip Rotations

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

Hip Rotations

2×10

Forward Leg Swings

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

Forward Leg Swings

2×10

Sideward Leg Swings

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

Sideward Leg Swings

2×10

push-ups

Set
Reps
Rest time
1
10
15 sec

push-ups

1×10

Leg Workout

Squat

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Squat

3 sets

Step-Ups

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Step-Ups

3 sets

forward lunges

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

forward lunges

3 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

lateral lunge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

calf raise

3 sets

Push Workout

push-ups

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

push-ups

3 sets

Dumbbell Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbell Chest Press

3 sets

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbell Shoulder Press

3 sets

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
5 sec
3
–
–
12
15 sec

Dumbbell Fly

3 sets

Tricep Dips

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Tricep Dips

3 sets

Pull Workout

Bent-Over Dumbbell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Bent-Over Dumbbell Rows

3 sets

Dumbbel Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbel Bicep Curls

3 sets

Isometric Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Isometric Bicep Curl

3 sets

Towel Hang

Set
Time
Rest time
1
45 sec
15 sec
2
45 sec
15 sec
3
45 sec
15 sec

Towel Hang

3×45 s

Superman

Set
Time
Rest time
1
45 sec
15 sec
2
45 sec
15 sec
3
45 sec
15 sec

Superman

3×45 s

Core Workout

plank

Set
Time
Rest time
1
35 sec
15 sec
2
40 sec
15 sec
3
45 sec
15 sec

plank

3 sets

bicycle crunches

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

bicycle crunches

3 sets

mountain climbers

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

mountain climbers

3 sets

Leg Raises

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Leg Raises

3 sets

bird dog crunches

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

bird dog crunches

3 sets