Workout Routine

Free

Rissas Routine

by beervan

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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

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3×5

Forward Lunges (Alternate Legs)

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

Forward Lunges (Alternate Legs)

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3×5

Hip Bridge

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

Hip Bridge

3×30 s

Lateral Leg Raise (one side per set)

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec
4
30 sec
30 sec
5
30 sec
30 sec
6
30 sec
30 sec

Lateral Leg Raise (one side per set)

6×30 s

Treadmill 30 minutes

Set
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1×1

Tuesday

Treadmill 30 minutes

Set
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1×1

Wednesday

deadlift

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

deadlift

1×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lat pulldown

3×5

curl

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

curl

3×8

seated cable row

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

seated cable row

3×8

Sit Ups

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

Sit Ups

3×30 s

Treadmill 30 minutes

Set
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1×1

Thursday

Treadmill 30 minutes

Set
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1×1

Friday

plank

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

plank

3×30 s

Hip Bridge

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

Hip Bridge

3×30 s

Mountain Climbers

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

Mountain Climbers

3×30 s

Frog Squat

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

Frog Squat

3×30 s

tricep pushdown

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

tricep pushdown

3×10

Treadmill 30 minutes

Set
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1×1