Workout Routine

Free

Pure senses S1

by Wout

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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

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
12
0 sec
3
–
–
10
0 sec
4
–
–
8
0 sec

bench press

4 sets

chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

chest fly

3 sets

incline chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

incline chest press

3 sets

dip

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

dip

3×10

tricep pushdown

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

tricep pushdown

3×10

skull crushers

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

skull crushers

3×10

Workout 2

leg extension

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

leg extension

3×12

leg curl

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

leg curl

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

leg press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

squat

3 sets

calf raise

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

calf raise

3×15

Workout 3

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

seated cable row

3 sets

lat pulldown

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

lat pulldown

3×12

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

bent over row

3 sets

preacher curl

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

preacher curl

3×12

Super set bicep curl normal/hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec

Super set bicep curl normal/hammer curl

3×20

Workout 4

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

shrug

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

lateral raise

3 sets

Bent over lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
10
0 sec
3
–
–
8
0 sec

Bent over lateral raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
0 sec
2
–
–
20
0 sec
3
–
–
20
0 sec

Cable crunch

3×20

plank

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

plank

2×60 s

Russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
75
0 sec
2
–
–
50
0 sec
3
–
–
25
0 sec

Russian twist

3 sets