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Workout Routine
Free
Ni idea
by fabiangianola
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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
Collapse all
Pull
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lat pulldown
3×10
Start
in App
barbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
barbell row
3×10
Start
in App
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
close grip lat pulldown
3×10
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
face pull
3×15
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
hammer curl
3×10
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
curl
3×10
Start
in App
Push
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
bench press
3×15
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
50% 1RM
23 lbs
8
100 sec
3
50% 1RM
23 lbs
8
100 sec
Chest Fly
3×8
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
incline bench press
3×12
Start
in App
Rope Tricep Pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
Rope Tricep Pushdown
3×10
Start
in App
Straight Bar Tricep Pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
Straight Bar Tricep Pushdown
1×5
Start
in App
Brazos y hombros
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
lateral raise
3×12
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
face pull
3×15
Start
in App
military press maquina
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
military press maquina
3×12
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
curl
4×12
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
tricep pushdown
4×12
Start
in App