Workout Routine

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by Snekk

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

Workouts

Back, Triceps, Forearms [Mon, Thurs]

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
150 sec
2
75% 1RM
34 lbs
10
150 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
150 sec
2
75% 1RM
34 lbs
10
150 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×10+

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
150 sec
2
75% 1RM
34 lbs
10
150 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Curl

3×10+

Dumbbell Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
20
120 sec
2
65% 1RM
16 lbs
20
120 sec
3
65% 1RM
16 lbs
20 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Dumbbell Wrist Curl

3×20+

Shoulders, Chest, Biceps [Tues, Fri]

Low Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Low Cable Chest Fly

3×10+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
150 sec
2
75% 1RM
34 lbs
10
150 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest Press

3×10+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

cable lateral raise

3×10+

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
150 sec
2
75% 1RM
34 lbs
10
150 sec
3
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Reverse Pec Deck

3×10+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
150 sec
2
80% 1RM
120 lbs
10
150 sec
3
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

preacher curl

3×10+

Face Away Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Face Away Bayesian Curl

3×10+

Legs, Abs [Wednesday]

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3×10+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
180 sec
2
65% 1RM
29 lbs
10
180 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
180 sec
2
65% 1RM
29 lbs
10
180 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
10
180 sec
2
65% 1RM
70 lbs
10
180 sec
3
65% 1RM
70 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

3×10+

hanging leg raises

Set
Reps
Rest time
1
12
150 sec
2
12 +
amrap
150 sec
3
12 +
amrap
150 sec

hanging leg raises

3×12+

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
150 sec
2
65% 1RM
29 lbs
10
150 sec
3
65% 1RM
29 lbs
10 +
amrap
Prog. Overload
150 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Ab Crunch

3×10+

Bench

bench press

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

bench press

1×5

deadlift

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

deadlift

1×5

Compound Legs + Abs

Sissy Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

Sissy Squats

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

calf raise

3×10+

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

hip thrust

3×10+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

romanian deadlift

3×10+

hanging leg raises

Set
Reps
Rest time
1
12
150 sec
2
12
150 sec
3
12 +
amrap
150 sec

hanging leg raises

3×12+

Ab Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10 +
amrap
150 sec

Ab Crunch

3×10+