Workout Routine

Free

Pump Work

by Lauren529

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For each workout, treat it as if it is circuit training. (1st exercise, 2nd exercise, 3rd, 4th, Rest for 60 seconds, back to 1st)

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Bodacious Booty

Cable Side kick back

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

Cable Side kick back

3×10

glute kickback

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

glute kickback

3×10+

step-up

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

step-up

3×10+

Cable RDL

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

Cable RDL

3×10+

Tricep Torture (Smith Machine)

Banded Pushups Wide grip

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

Banded Pushups Wide grip

3×10+

Banded Pushups Close grip

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

Banded Pushups Close grip

3×10+

Backtastic (smith machine)

upright row

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

upright row

3×10+

bent over row

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

bent over row

3×10+

Smith RDLs

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

Smith RDLs

3×10+

Crying Quads

bulgarian split squat

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

bulgarian split squat

3×10

Bulgarian split squat (body weight)

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

Bulgarian split squat (body weight)

3×10

Banded Sissy squats

Set
Reps
Rest time
1
10
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Banded Sissy squats

3×10+

Sissy squats

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Sissy squats

3×10+

Reclined Hero Pose

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

Reclined Hero Pose

3×30 s

Sharpened Shoulders

cable lateral raise

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

cable lateral raise

3×10

Delt Cable Y-raise

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

Delt Cable Y-raise

3×10

Cable face pull

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

Cable face pull

3×10

Bangin Biceps

Supinated dumbbell curls

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

Supinated dumbbell curls

3×10+

Pronated Dumbbell Curls

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

Pronated Dumbbell Curls

3×10+

hammer curl

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

hammer curl

3×10+

Blasted Boobies

Dumbbell press- Floor

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

Dumbbell press- Floor

3×10

Med Ball toss and catch

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

Med Ball toss and catch

3×10+

skull crushers

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

skull crushers

3×10+

Push ups

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

Push ups

3×10