Workout Routine

Free

miao miao miao

by beccaffeinato

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potenza e trazione

Targeted muscles
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back
Click a muscle to see how much a workout targets it
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High
Very High

Workouts

lunedì mi ha lasciato rotto

dead bugs

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

dead bugs

3×10

leg pulses

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

leg pulses

3×10

box jump

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

box jump

3×5

hip thrust

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

hip thrust

3×5

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

leg curl

3 sets

australian pullups

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

australian pullups

3×10

assisted dip

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

assisted dip

3×8

poliquin step up

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

poliquin step up

3×10

meowwww

backward sled walk

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

backward sled walk

3×10

assisted pull up

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

assisted pull up

3×8

leg extension

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

leg extension

3×5

progressione push up

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

progressione push up

3×10

deadlift

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

deadlift

3×5

tibialis raises

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

tibialis raises

3×15

hanging leg raises

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

hanging leg raises

3×10

farmer's carry

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

farmer's carry

3×5

letsgo

sled push explosivity

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

sled push explosivity

4×30 s

sled pull

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

sled pull

4×30 s

progressione push up

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

progressione push up

3×10

landmine rotation

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

landmine rotation

3×10

assisted dip

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

assisted dip

3×5

leg extension

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

leg extension

3×5

hollow body hold

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

hollow body hold

3×30 s

spanish squat

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

spanish squat

3×30 s

daje roma daje

farmer's carry

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

farmer's carry

3×5

box jump

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

box jump

3×10

hip thrust

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

hip thrust

3×8

assisted pull up

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

assisted pull up

3×10

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

RDL

3×7

australian pullups

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

australian pullups

3×10

copenhagen plank

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

copenhagen plank

3×30 s

poliquin step up

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

poliquin step up

3×10