Workout Routine

Free

SchdAllenamento #1

by ludvico

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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

1gg - Petto & Tricipiti

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

11

60 sec

2

–

–

11

60 sec

3

–

–

11

60 sec

4

–

–

11

60 sec

Chest press

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

incline chest fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Triceps dips

Set

Reps

Rest time

1

11

60 sec

2

11

60 sec

3

11

60 sec

4

11

60 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

triceps pushdowns

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

2gg - Schiena & Cardio

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Seated row

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Lat pulldown - Macchina due bracci

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Cardio - Corsa

Set

Time

Rest time

1

1800 sec

0 sec

3gg - Gambe

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Leg press - 45°

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Leg press - Sdraiato

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

4

–

–

10

60 sec

Calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Calf machine - In Piedi

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

4gg - Spalle & Bicipiti

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

Reverse fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

60 sec

2

–

–

13

60 sec

3

–

–

13

60 sec

4

–

–

13

60 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

15

60 sec

2

–

–

15

60 sec

3

–

–

15

60 sec