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Workout Routine
Free
Routine torso, arms, bottom
by Mustafes
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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
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Workout torso
Jumping jacks
Start
in App
Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
Jumping jacks
2×30 s
Start
in App
Bent-over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
2
–
–
15
15 sec
Bent-over row
2×15
Start
in App
Alternating hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
36
15 sec
Alternating hammer curl
1×36
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
5
30 sec
push-ups
1×5
Start
in App
Straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
15 sec
Straight leg deadlift
1×20
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
shrug
1×15
Start
in App
Bent-over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
28
20 sec
2
–
–
28
25 sec
3
–
–
28
+
amrap
40 sec
4
–
–
28
+
amrap
60 sec
Bent-over row
4×28+
Start
in App
Alternating hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
34
25 sec
2
–
–
34
30 sec
3
–
–
34
35 sec
4
–
–
34
+
amrap
75 sec
Alternating hammer curl
4×34+
Start
in App
push-ups
Start
in App
Set
Reps
Rest time
1
12
30 sec
2
12
40 sec
3
12
45 sec
4
12
+
amrap
90 sec
push-ups
4×12+
Start
in App
Straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
24
15 sec
2
–
–
24
20 sec
3
–
–
24
25 sec
4
–
–
24
+
amrap
60 sec
Straight leg deadlift
4×24+
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
26
15 sec
2
–
–
26
20 sec
3
–
–
26
30 sec
4
–
–
26
+
amrap
60 sec
shrug
4×26+
Start
in App
Upper back stretch
Start
in App
Set
Time
Rest time
1
30 sec
0 sec
Upper back stretch
1×30 s
Start
in App
Wall stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
Wall stretch
2×45 s
Start
in App
Behind head stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
Behind head stretch
1×45 s
Start
in App
Seated back stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
Seated back stretch
1×45 s
Start
in App
Chair stretch
Start
in App
Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec
Chair stretch
2×30 s
Start
in App
Workout arms
Jumping jacks
Start
in App
Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
45 sec
Jumping jacks
2×30 s
Start
in App
Alternating front raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec
Alternating front raise
1×30
Start
in App
Seated rear fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
Seated rear fly
1×15
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
lateral raise
1×15
Start
in App
Seated overhead tricep extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
Seated overhead tricep extension
1×15
Start
in App
Alternating front raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
36
20 sec
2
–
–
36
30 sec
3
–
–
36
40 sec
4
–
–
36
+
amrap
75 sec
Alternating front raise
4×36+
Start
in App
Seated rear fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
20 sec
2
–
–
15
30 sec
3
–
–
15
40 sec
4
–
–
15
+
amrap
90 sec
Seated rear fly
4×15+
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
20 sec
2
–
–
12
30 sec
3
–
–
12
40 sec
4
–
–
12
+
amrap
90 sec
lateral raise
4×12+
Start
in App
Seated overhead tricep extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
18
20 sec
2
–
–
18
30 sec
3
–
–
18
40 sec
4
–
–
18
+
amrap
90 sec
Seated overhead tricep extension
4×18+
Start
in App
Overhead stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
Overhead stretch
2×45 s
Start
in App
Side stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
2
45 sec
0 sec
Side stretch
2×45 s
Start
in App
Workout bottom
Butt kicks
Start
in App
Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
45 sec
Butt kicks
2×45 s
Start
in App
Sit-ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
Sit-ups
1×10
Start
in App
Forward lunges
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
Forward lunges
1×10
Start
in App
Calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec
Calf raises
1×30
Start
in App
Reverse calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec
Reverse calf raises
1×30
Start
in App
Sit-ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
2
–
–
15
20 sec
3
–
–
15
25 sec
4
–
–
15
+
amrap
60 sec
Sit-ups
4×15+
Start
in App
Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
20 sec
2
–
–
15
30 sec
3
–
–
15
40 sec
4
–
–
15
+
amrap
120 sec
Squat
4×15+
Start
in App
Calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
30
20 sec
2
–
–
30
30 sec
3
–
–
30
40 sec
4
–
–
30
+
amrap
60 sec
Calf raises
4×30+
Start
in App
Reverse calf raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
47
20 sec
2
–
–
47
30 sec
3
–
–
47
40 sec
4
–
–
47
+
amrap
60 sec
Reverse calf raises
4×47+
Start
in App
Seated glute stretch
Start
in App
Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
Seated glute stretch
2×60 s
Start
in App
Standing quadriceps stretch
Start
in App
Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
Standing quadriceps stretch
2×60 s
Start
in App
Seated hamstring stretch
Start
in App
Set
Time
Rest time
1
60 sec
0 sec
Seated hamstring stretch
1×60 s
Start
in App
Seated back stretch
Start
in App
Set
Time
Rest time
1
45 sec
0 sec
Seated back stretch
1×45 s
Start
in App
Lunging calf stretch
Start
in App
Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
Lunging calf stretch
2×60 s
Start
in App
Standin shin stretch
Start
in App
Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
Standin shin stretch
2×60 s
Start
in App