Workout Routine

Free

My Custom Routine

by NoodleDevourer

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Custom Made

Starting TM is 90% of 1RM.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Chest/Tri (Monday)

bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 5 lbs

Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

180 sec

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 5 lbs

Extra 3+ reps, increase 1RM by 10 lbs

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

–

180 sec

–

180 sec

Double Barrel Press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

21 lbs

180 sec

85% 1RM

21 lbs

180 sec

85% 1RM

21 lbs

180 sec

85% 1RM

21 lbs

180 sec

85% 1RM

21 lbs

5 +

amrap

Prog. Overload

180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 6 lbs

Extra 3+ reps, increase 1RM by 11 lbs

triceps extension

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

–

180 sec

–

180 sec

Dumbbell Fly

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

–

180 sec

–

5 +

amrap

180 sec

Bench Dips

Set

Reps

Rest time

180 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

–

180 sec

–

180 sec

–

180 sec

–

180 sec

Burnout

Set

Intensity

Weight

Reps

Rest time

–

0 +

amrap

100 sec

Back/Bicep (Thursday)

21 Curls

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

150 sec

85% 1RM

130 lbs

150 sec

85% 1RM

130 lbs

150 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

85% 1RM

38 lbs

150 sec

85% 1RM

38 lbs

150 sec

85% 1RM

38 lbs

150 sec

85% 1RM

38 lbs

150 sec

85% 1RM

38 lbs

5 +

amrap

Prog. Overload

150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 6 lbs

Extra 3+ reps, increase 1RM by 11 lbs

reverse curl

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

5 +

amrap

Prog. Overload

150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload

Extra 1-2 reps, increase 1RM by 5 lbs

Extra 3+ reps, increase 1RM by 10 lbs

–

5 +

amrap

150 sec

–

5 +

amrap

150 sec

–

5 +

amrap

150 sec

–

5 +

amrap

150 sec

Body Rows

Set

Reps

Rest time

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Waiter Curls

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

12 +

amrap

100 sec

Rear Delt Fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Cable Lat Pullover

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Legs (Friday)

Squat / Smith Machine Squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

Rest time

–

100 sec

–

100 sec

–

100 sec

Squat Jumps (Room)

Set

Reps

Rest time

25 +

amrap

180 sec

–

25 +

Time

Rest time

900 sec

100 sec

My Custom Routine

Targeted muscles

Workouts

Chest/Tri (Monday)

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

5×5+

incline bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

incline bench press

5×5+

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

tricep pushdown

5×5

Double Barrel Press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

Double Barrel Press

5×5+

triceps extension

Set

Intensity

Weight

Reps

Rest time

triceps extension

5×5

Dumbbell Fly

Set

Intensity

Weight

Reps

Rest time

Dumbbell Fly

5×5+

Bench Dips

Set

Reps

Rest time

Bench Dips

2×25

skull crushers

Set

Intensity

Weight

Reps

Rest time

skull crushers

4×8

Burnout

Set

Intensity

Weight

Reps

Rest time

Burnout

1×0+

Back/Bicep (Thursday)

21 Curls

Set