Workout Routine

Free

Simple

by Jackie

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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

Workout 1

bench press

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
20 sec
2
–
–
8
20 sec
3
–
–
8
20 sec
4
–
–
8
20 sec

overhead press

4×8

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
20 sec
2
–
–
8
20 sec
3
–
–
8
20 sec
4
–
–
8
20 sec

squat

4×8

Workout 2

pullup

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

pullup

3×10

barbell row

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

barbell row

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
20 sec
2
–
–
8
20 sec
3
–
–
8
20 sec
4
–
–
8
20 sec

deadlift

4×8

curl

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

curl

3×10