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Workout Routine
Free
Phino
by Baer451
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Options
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
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Very High
Workouts
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Lowerbody I
Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Hip Thrust
3×10
Start
in App
Bulgarian Split Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Bulgarian Split Squat
3×10
Start
in App
Kickback Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Kickback Machine
3×10
Start
in App
Abdominal Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Abdominal Machine
3×10
Start
in App
Upperbody I
Chest Supported Row 90° Elbow
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Chest Supported Row 90° Elbow
3×10
Start
in App
Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Shoulder Press
3×10
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
lat pulldown
3×10
Start
in App
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Chest Press
3×10
Start
in App
Lower Body II
Smith Machine RDL
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Smith Machine RDL
3×10
Start
in App
Smith Machine Step Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Smith Machine Step Up
3×10
Start
in App
Crossack Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Crossack Squat
3×10
Start
in App
Abdominal Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Abdominal Machine
3×10
Start
in App
Upper Body II
Chest Supported Row 45° Elbow
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Chest Supported Row 45° Elbow
3×10
Start
in App
Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Shoulder Press
3×10
Start
in App
Chest Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Chest Press
3×10
Start
in App
Chest Supported Row (Elbow To Pelvis)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
Chest Supported Row (Elbow To Pelvis)
3×10
Start
in App