Workout Routine

Free

Push / Legs / Pull / Legs / upper body

by PTLuke

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Any sets you see with 10-12 reps, use 60% max Any sets with 6-8 reps add weight. 80% max

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

Workouts

Chest / tris

Pull ups w assist

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

Pull ups w assist

2×10

Cable Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
8
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

Cable Chest press

4 sets

incline bench press

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

incline bench press

3×8

Pec dec

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Pec dec

4 sets

skull crushers

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

skull crushers

3×10

triceps extension

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

triceps extension

3×12

tricep pushdown

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

tricep pushdown

3×12

Row machine 2min x 3

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec

Row machine 2min x 3

2×5

Legs

Bicycle 10 min 8+ resistence

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec

Bicycle 10 min 8+ resistence

1×0

Nordic curl

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

Nordic curl

3×10

leg press / calf pushes

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

leg press / calf pushes

3×10

forward lunges

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

forward lunges

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

leg extension

4 sets

Hip raises

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

Hip raises

3×10

goblet squat

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

goblet squat

3×8

Back / Bicep

Pull ups w assist

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

Pull ups w assist

3×10

bent over row

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

bent over row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

lat pulldown

4 sets

Single arm lat pull

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

Single arm lat pull

3×10

Row machine

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

Row machine

3×10

Back extention

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

Back extention

3×10

hammer curl

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

hammer curl

3×12

Cable bicep curl

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

Cable bicep curl

3×10

Repeat leg workout

Legs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Legs

1×5

Upper body

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec

bench press

4 sets

Cable Chest press

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

Cable Chest press

3 sets

Seated cable close grip row

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

Seated cable close grip row

3×10

Back flys

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

Back flys

3×12

lateral raise

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

lateral raise

3×10

seated shoulder press

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

seated shoulder press

3 sets

Bicep curl

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

Bicep curl

3×12

triceps extension

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

triceps extension

3×12