Workout Routine

Free

My Workout

by janicemason09

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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

Shoulders and Chest

bench press

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

bench press

3×10

Shoulder press

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

Shoulder press

3×10

shrug

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

shrug

3×10

lateral raise

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

lateral raise

3×10

front raise

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

front raise

3×10

fly

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

fly

3×10

Legs

deadlift

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

deadlift

3×10

Leg press

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

Leg press

3×10

calf raise

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

calf raise

3×10

squat

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

squat

3×10

hip thrust

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

hip thrust

3×10

lunge

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

lunge

3×10

Abs and Lats

Around the World

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

Around the World

3×10

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
90 sec
2
–
–
25
90 sec
3
–
–
25
90 sec

pull-over crunch

3×25

Cable Isometric Hold

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
90 sec
3
–
–
30
90 sec

Cable Isometric Hold

3×30

Crunch

Set
Reps
Rest time
1
30
90 sec
2
30
90 sec
3
30
90 sec

Crunch

3×30

Leg Raises

Set
Reps
Rest time
1
30
90 sec
2
30
90 sec
3
30
90 sec

Leg Raises

3×30

lat pulldown

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

lat pulldown

3×10

Bis and Tris

21s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
90 sec
2
–
–
21
90 sec
3
–
–
21
90 sec

21s

3×21

triceps pushdowns

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

triceps pushdowns

3×10

skull crushers

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

skull crushers

3×10

Tricep Dips

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

Tricep Dips

3×10

hammer curl

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

hammer curl

3×10

seated incline curl

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

seated incline curl

3×10