Workout Routine

Free

Oliver August 2024 on

by oliver_adl

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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

Monday

Skipping

Set
Time
Rest time
1
600 sec
240 sec

Skipping

1×600 s

Rowing

Set
Time
Rest time
1
600 sec
240 sec

Rowing

1×600 s

pull up

Set
Reps
Rest time
1
12
180 sec
2
12
180 sec
3
12
180 sec

pull up

3×12

Tuesday

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

hack squat

4×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

bulgarian split squat

3×12

uni lateral leg press

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

uni lateral leg press

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

leg extension

3×12

Wednesday

Dumbbell Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

Dumbbell Incline Press

3×12

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Chest Fly

3×12

High Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

High Incline Press

3×12

cable lateral raise

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

cable lateral raise

3×15

decline press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

decline press

3×12

Thursday

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

lat pulldown

3×12

seated close grip cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

seated close grip cable row

3×12

preacher curl (machine)

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

preacher curl (machine)

3×15

uni lateral seated row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

uni lateral seated row

3×12

rear delt fly (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

rear delt fly (machine)

3×12

Friday

dips

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec
5
20
100 sec

dips

5×20

pull up

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

pull up

3×10

cable lateral raise

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

cable lateral raise

3×15

abdominal crunch

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

abdominal crunch

3×15

chinup

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

chinup

3×10

Saturday

hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hamstring curl

3×12

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec
4
–
–
12
180 sec

deadlift

4×12

inner thigh abductor

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

inner thigh abductor

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

Walking lunge

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

Walking lunge

3×10

Sunday

Skipping

Set
Time
Rest time
1
600 sec
240 sec

Skipping

1×600 s

Rowing

Set
Time
Rest time
1
600 sec
240 sec

Rowing

1×600 s

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
15
180 sec
3
–
–
12 +
amrap
120 sec
4
–
–
10 +
amrap
120 sec

tricep pushdown

4 sets

tricep cable extension unilateral cross body

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

tricep cable extension unilateral cross body

3×12

Skipping

Set
Time
Rest time
1
600 sec
240 sec

Skipping

1×600 s

Back extension

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

Back extension

3×12