Workout Routine

Free

Prephase

by Kidlike

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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

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

squat

2×16

reverse lunge

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

reverse lunge

1×20

deadlift

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

deadlift

1×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

bench press

2×16

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

single arm row

2×16

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

shrug

2×16

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

Shoulder Press

2×16

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

rear delt fly

2×16

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

curl

2×16

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
120 sec
2
–
–
16
120 sec

triceps extension

2×16

plank

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

plank

2×60 s

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
120 sec
2
–
–
40
120 sec

calf raise

2×40