Workout Routine

Free

Pull 2 - bike after

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

Pull 2

Cable 90 degrees shoulder

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
75 sec

Cable 90 degrees shoulder

2×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

lat pulldown

2×8+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

dumbbell row

2×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

face pull

2×8+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

cable lateral raise

2×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

rear delt fly

2×8+

Curl variation

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
75 sec

Curl variation

2×8+

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
100 sec

Hyperextensions

2×10+

Bike

Stairmaster/Bike

Set
Time
Rest time
1
600 sec
0 sec

Stairmaster/Bike

1×600 s