Workout Routine

Free

Off days

by Georgep93

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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

Off days

Shoulder rotation

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

Shoulder rotation

1×10

Band face pull

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

Band face pull

1×10

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
45 sec
2
–
–
1
45 sec

farmer's carry

2×1

Bottoms-up kettlebell carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
45 sec
2
–
–
1
45 sec

Bottoms-up kettlebell carry

2×1

Dead Hang

Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec

Dead Hang

2×20 s

Scapular Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Scapular Pullup

1×10+

Paloff press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec

Paloff press

1×10

I/Y/T/W raises on the floor

Set
Reps
Rest time
1
10
60 sec

I/Y/T/W raises on the floor

1×10

Kettlebell halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Kettlebell halo

1×10+

Shoulder overhead rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec

Shoulder overhead rotation

1×15

Reverse plank

Set
Time
Rest time
1
30 sec
100 sec

Reverse plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

side plank

2×30 s

Leg stretching

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec

Leg stretching

2×10

Cardio

Cardio

Set
Time
Rest time
1
300 sec
100 sec

Cardio

1×300 s