Workout Routine

Free

Mesipuu gainz

by villem.m

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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

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6 +
amrap
100 sec

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
4 +
amrap
100 sec

skull crushers

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

cable crossover

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6 +
amrap
100 sec

tricep pushdown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
3
–
–
6 +
amrap
100 sec

seated shoulder press

3 sets

calf raise

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

calf raise

2×12+

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

lat pulldown

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

close grip lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

seated curl

3 sets

calf raise

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

calf raise

2×12+

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8 +
amrap
120 sec

hack squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8 +
amrap
120 sec

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
10
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec

calf raise

2×12+

Hands

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

seated shoulder press

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

front raise

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

tricep pushdown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

skull crushers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

curl

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8 +
amrap
100 sec

seated curl

3 sets

calf raise

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

calf raise

2×12+