Workout Routine

Free

pure BB UL

by villain

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

Workouts

Upper 1

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lateral raise

3×12

Neutral Grip Pull Up

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec

Neutral Grip Pull Up

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

incline bench press

4×10

Chest Supported Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Chest Supported Row

3×10

Overhead Cable Tricep Extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Overhead Cable Tricep Extension

2×10

Cable Lat Prayer

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Cable Lat Prayer

3×15

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Pec Deck

3×15

Lower 1

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg curl

3×10

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Hip Adduction

3×12

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
200 sec
2
–
–
6
200 sec
3
–
–
8
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

3×12

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Seated Calf Raise

3×15

Upper 2

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

seated cable row

3×12

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Shoulder Press

3×12

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

lat pulldown

3×10

Dip

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

Dip

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hammer curl

3×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

cable lateral raise

3×12

Cable Reverse Flye

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Cable Reverse Flye

3×12

Lower 2

Lying Leg Curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lying Leg Curl

3×10

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

leg press

3×8

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

romanian deadlift

2×8

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Hip Adduction

3×12

Sissy Squat

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

Sissy Squat

3×12

standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

standing calf raise

3×12

Arm & Weak Points

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

bench press

3×12

Skier

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Skier

3×15

Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Bayesian Curls

3×12

Seated French Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Seated French Press

3×10

EZ bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

EZ bar curl

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

tricep pushdown

2×15