Workout Routine

Free

Shoulders+Arms Focused Rotuine

by mahir

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Dyanmic Double Progression for all except for Leg and Bodyweight compunds do Double Progression.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Chest+Back+Arms

Incline Bench Press

Set

Intensity

Weight

Reps

Rest time

–

210 sec

–

6 +

amrap

210 sec

Underhand Lat Pulldown

Set

Intensity

Weight

Reps

Rest time

–

165 sec

–

165 sec

–

6 +

amrap

165 sec

Incline Cable Fly

Set

Intensity

Weight

Reps

Rest time

–

130 sec

–

8 +

amrap

130 sec

–

8 +

amrap

130 sec

T-Bar Row

Set

Intensity

Weight

Reps

Rest time

–

210 sec

–

210 sec

–

6 +

amrap

210 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

125 sec

–

6 +

amrap

125 sec

1 Arm Tricep Pushdown

Set

Intensity

Weight

Reps

Rest time

–

125 sec

–

125 sec

–

8 +

amrap

125 sec

Reverse Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

8 +

amrap

120 sec

Legs+Abs+Shoulders

Hack Squat

Set

Intensity

Weight

Reps

Rest time

–

250 sec

–

250 sec

–

4 +

amrap

250 sec

1 Arm Reverse Peck Dec

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

10 +

amrap

80 sec

Leg Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

6 +

amrap

120 sec

Incline Lateral Raise

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

80 sec

–

8 +

amrap

80 sec

Cable Abs Crunch

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

10 +

amrap

80 sec

Hip Abduction

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

12 +

amrap

80 sec

Single Calf Raise

Set

Intensity

Weight

Reps

Rest time

–

75 sec

–

75 sec

–

12 +

amrap

75 sec

Upper

Smith CG Incline Press

Set

Intensity

Weight

Reps

Rest time

–

200 sec

–

6 +

amrap

200 sec

Wide Grip Pullups

Set

Intensity

Weight

Reps

Rest time

–

210 sec

–

4 +

amrap

210 sec

–

210 sec

Dips

Set

Intensity

Weight

Reps

Rest time

–

210 sec

–

6 +

amrap

210 sec

–

10 +

amrap

210 sec

1 Arm Cable Row

Set

Intensity

Weight

Reps

Rest time

–

160 sec

–

6 +

amrap

160 sec

Wide Grip Machine Row

Set

Intensity

Weight

Reps

Rest time

–

150 sec

–

8 +

amrap

150 sec

Seated Incline Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

8 +

amrap

120 sec

Incline Lateral Raise

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

80 sec

–

8 +

amrap

80 sec

Lower

Romanian Deadlift

Set

Intensity

Weight

Reps

Rest time

–

250 sec

–

4 +

amrap

250 sec

Leg Press

Set

Intensity

Weight

Reps

Rest time

–

230 sec

–

4 +

amrap

230 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

–

75 sec

–

75 sec

–

75 sec

–

12 +

amrap

75 sec

Leg Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

8 +

amrap

120 sec

Single Leg Extension

Set

Intensity

Weight

Reps

Rest time

–

110 sec

–

110 sec

–

6 +

amrap

110 sec

Hanging Leg Raise

Set

Intensity

Weight

Reps

Rest time

–

0 sec

–

120 sec

–

0 sec

–

120 sec

–

0 sec

–

10 +

amrap

120 sec

Shoulders+Arms

Cable Rear Delt Fly

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

10 +

amrap

90 sec

1 Arm Preacher Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

120 sec

–

8 +

amrap

120 sec

1 Arm Lateral Raise

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

8 +

amrap

80 sec

Rope Hammer Curl

Set

Intensity

Weight

Reps

Rest time

–

120 sec

–

8 +

amrap

120 sec

Machine Shoulder Press

Set

Intensity

Weight

Reps

Rest time

–

190 sec

–

6 +

amrap

190 sec

Cable Wrist Curl

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

12 +

amrap

45 sec

1 Arm Overhead Triceps

Set

Intensity

Weight

Reps

Rest time

–

125 sec

–

125 sec

–

8 +

amrap

125 sec

Cable Wrist Extension

Set

Intensity

Weight

Reps

Rest time

–

45 sec

–

45 sec

–

10 +

amrap

45 sec

Shoulders+Arms Focused Rotuine

Targeted muscles

Workouts

Chest+Back+Arms

Incline Bench Press

Set

Intensity

Weight

Reps

Rest time

Incline Bench Press

2 sets

Underhand Lat Pulldown

Set

Intensity

Weight

Reps

Rest time

Underhand Lat Pulldown

3 sets

Incline Cable Fly

Set

Intensity

Weight

Reps

Rest time

Incline Cable Fly

3 sets

T-Bar Row

Set

Intensity

Weight

Reps

Rest time

T-Bar Row

3 sets

curl

Set

Intensity

Weight

Reps

Rest time

curl

2 sets

1 Arm Tricep Pushdown

Set

Intensity

Weight

Reps

Rest time

1 Arm Tricep Pushdown

3 sets

Reverse Curl

Set

Intensity

Weight

Reps

Rest time

Reverse Curl

3 sets

Legs+Abs+Shoulders

Hack Squat

Set

Intensity

Weight

Reps

Rest time

Hack Squat

3 sets

1 Arm Reverse Peck Dec

Set

Intensity

Weight

Reps

Rest time

1 Arm Reverse Peck Dec

3 sets

Leg Curl

Set

Intensity