Targeted muscles
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Click a muscle to see how much a workout targets it
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Workouts
Workout
deadlift 1-3
Set
Intensity
Weight
Reps
Rest time
1
120 lbs
3
270 sec
2
120 lbs
3
270 sec
3
120 lbs
3
270 sec
Overload: Working weight +5 lbs after every 2 successful sessions.
deadlift 1-3
3×3
leg press 5-8
Set
Intensity
Weight
Reps
Rest time
1
90 lbs
8
180 sec
2
90 lbs
8
180 sec
3
90 lbs
8
180 sec
Overload: Working weight +10 lbs after every 2 successful sessions.
leg press 5-8
3×8
Superset with Chest supported rows
smith machine incline press 6-8
Set
Intensity
Weight
Reps
Rest time
1
35 lbs
8
30 sec
2
35 lbs
8
30 sec
3
35 lbs
8
30 sec
Overload: Working weight +6 lbs after every 2 successful sessions.
smith machine incline press 6-8
3×8
Superset with Smith machine incline press
chest supported rows 6-8
Set
Intensity
Weight
Reps
Rest time
1
20 lbs
8
180 sec
2
20 lbs
8
180 sec
3
20 lbs
8
180 sec
Overload: Working weight +6 lbs after every 2 successful sessions.
chest supported rows 6-8
3×8
preacher curl 8-10
Set
Intensity
Weight
Reps
Rest time
1
120 lbs
10
120 sec
2
120 lbs
10
120 sec
3
120 lbs
10
120 sec
Overload: Working weight +5 lbs after every 2 successful sessions.
preacher curl 8-10
3×10
triceps pushdowns 8-10
Set
Intensity
Weight
Reps
Rest time
1
35 lbs
10
120 sec
2
35 lbs
10
120 sec
3
35 lbs
10
120 sec
Overload: Working weight +6 lbs after every 2 successful sessions.
triceps pushdowns 8-10
3×10
Cable crunch 6-10
Set
Intensity
Weight
Reps
Rest time
1
35 lbs
10
90 sec
2
35 lbs
10
90 sec
Overload: Working weight +6 lbs after every 2 successful sessions.
Cable crunch 6-10
2×10
neck curl
Set
Intensity
Weight
Reps
Rest time
1
90 lbs
5 +
amrap
120 sec
2
90 lbs
5 +
amrap
120 sec
Overload: Working weight +5 lbs after every 2 successful sessions.
neck curl
2×5+
neck extension
Set
Intensity
Weight
Reps
Rest time
1
90 lbs
5 +
amrap
120 sec
2
90 lbs
5 +
amrap
120 sec
Overload: Working weight +5 lbs after every 2 successful sessions.