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Workout Routine
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SERG.ONE
by SPineda21
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Beginning 3-day split
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Workouts
Collapse all
(1/3) Legs
Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Squat
3×8
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Calf Raise
3×8
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
leg curl
3×8
Start
in App
Hip Adductor Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Hip Adductor Machine
3×8
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
hanging leg raises
3×10
Start
in App
(2/3) Chest/Triceps/Shoulders [Push]
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
incline bench press
3×8
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
overhead triceps extensions
3×8
Start
in App
Chest Fly Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Chest Fly Machine
3×8
Start
in App
Shoulder Press Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Shoulder Press Machine
3×8
Start
in App
Assisted Dips (Lower Chest)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Assisted Dips (Lower Chest)
3×8
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lateral raise
3×10
Start
in App
(3/3) Back/Biceps [Pull]
Pull-Ups
Start
in App
Set
Reps
Rest time
1
10
100 sec
Pull-Ups
1×10
Start
in App
seated incline curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
seated incline curl
3×8
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
hammer curl
3×10
Start
in App
Seated Cable Row (Close Grip)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Seated Cable Row (Close Grip)
3×8
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
lat pulldown
3×8
Start
in App
Rear Delt Fly Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
Rear Delt Fly Machine
3×8
Start
in App