Workout Routine

Free

Natasha, 2d

by powerdudu

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For Natasha Komarova

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

(1)W1D1

Smith machine lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
140 sec
2
–
–
15
140 sec
3
–
–
15
140 sec

Smith machine lunges

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20 +
amrap
120 sec

leg curl

3×20+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg extension

3×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec

lat pulldown

2×15

face pull

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

face pull

2×12

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

machine fly

2×15

(2)W1D2

Glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
130 sec
2
–
–
12
130 sec
3
–
–
12 +
amrap
130 sec

Glute bridge

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg extension

3×15+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15 +
amrap
120 sec

leg curl

3×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
5 +
amrap
120 sec

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
130 sec
2
–
–
15
130 sec
3
–
–
15
130 sec

tricep pushdown

3×15

(3)W2D1

bench press

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

bench press

1×5

(4)W2D2

bench press

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

bench press

1×5

(5)W3D1

bench press

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

bench press

1×5

(6)W3D2

bench press

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

bench press

1×5