Workout Routine

Free

Operation Bubu becomes a Muscle Mummy

by Pikamattiiyyy

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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

Putting in Work on the Bench Press 1

Lock 3 Shoulder Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec

Lock 3 Shoulder Raises

1×20

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
240 sec
2
–
–
8
120 sec
3
–
–
8
0 sec

bench press

3 sets

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
1 sec

Assisted Pull Up

2×8

Assisted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
30 sec

Assisted Dip

2×8

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Barbell Curl

2×8

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Dumbbell Lateral Raise

2×8

Glutes & Quads

Stretches & Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Stretches & Warm Up

1×300 s

Banded Clam

Set
Reps
Rest time
1
20
60 sec
2
20
0 sec

Banded Clam

2×20

Side Plank Clam Hold

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

Side Plank Clam Hold

2×60 s

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

hip thrust

2×8

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

squat

2×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

lunge

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
0 sec

calf raise

2×10

Lie Chest on 45 degree Incline Bench Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Lie Chest on 45 degree Incline Bench Dumbbell Lateral Raise

2×8

Putting in Work on the Bench Press 2

Lock 3 Shoulder Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec

Lock 3 Shoulder Raises

1×20

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
0 sec

bench press

2×5

Plus Fitness Machine Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Plus Fitness Machine Row

2×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

tricep pushdown

2×8

Option: Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Option: Dumbbell Curl

2×8

Option: Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Option: Machine Preacher Curl

2×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

cable lateral raise

2×8

Glutes & Hamstrings

Stretches & Warm Up

Set
Time
Rest time
1
300 sec
0 sec

Stretches & Warm Up

1×300 s

Banded Clam

Set
Reps
Rest time
1
20
120 sec
2
20
0 sec

Banded Clam

2×20

Side Plank Clam Hold

Set
Time
Rest time
1
30 sec
120 sec
2
30 sec
0 sec

Side Plank Clam Hold

2×30 s

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

hip thrust

2×8

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
0 sec

Seated Leg Curl

2×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

romanian deadlift

2×8

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

reverse lunge

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

calf raise

2×8