Workout Routine

Free

Slow and Steady

by sakshamlifts

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Routine for a day with lowfi vibes

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest and Triceps

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
75% TM
34 lbs
10
100 sec
3
80% TM
36 lbs
10
100 sec
4
65% TM
29 lbs
10
100 sec
5
50% TM
23 lbs
10
100 sec

Chest Fly

5×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
80% TM
120 lbs
5 +
amrap
100 sec
4
70% TM
105 lbs
5
100 sec
5
55% TM
85 lbs
10
100 sec
6
55% TM
85 lbs
10
100 sec
7
55% TM
85 lbs
10
100 sec
8
55% TM
85 lbs
10
100 sec

bench press

8 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

overhead triceps extensions

5×5

Shoulder Workout

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
75% TM
19 lbs
8
100 sec
3
80% TM
20 lbs
5
100 sec
4
85% TM
21 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
5
65% TM
16 lbs
10
100 sec
6
50% TM
13 lbs
10
100 sec
7
50% TM
13 lbs
10
100 sec
8
50% TM
13 lbs
10
100 sec

seated shoulder press

8 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
70% TM
31 lbs
10
100 sec
3
75% TM
34 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
50% TM
23 lbs
10
100 sec
5
50% TM
23 lbs
10
100 sec

side lateral raise

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
70% TM
18 lbs
10
100 sec
3
80% TM
20 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
65% TM
16 lbs
12
100 sec
5
65% TM
16 lbs
12
100 sec

upright row

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
100 sec
2
65% TM
100 lbs
10
100 sec
3
65% TM
100 lbs
15
100 sec
4
65% TM
100 lbs
18
100 sec
5
65% TM
100 lbs
20
100 sec

reverse curl

5 sets

Back & Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
75% TM
34 lbs
8
100 sec
4
80% TM
36 lbs
53 +
amrap
100 sec
5
65% TM
29 lbs
10
100 sec
6
65% TM
29 lbs
10
100 sec
7
50% TM
23 lbs
12
100 sec
8
65% TM
29 lbs
12
100 sec

lat pulldown

8 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
75% TM
19 lbs
10
100 sec
3
80% TM
20 lbs
3 +
amrap
100 sec
4
65% TM
16 lbs
10
100 sec
5
65% TM
16 lbs
10
100 sec

chest supported rows

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10 lbs
12
100 sec
2
50% TM
13 lbs
12
100 sec
3
65% TM
16 lbs
8
100 sec
4
80% TM
20 lbs
3 +
amrap
100 sec
5
100% 1RM
25 lbs
1 +
amrap
100 sec
6
65% TM
16 lbs
10
100 sec
7
65% TM
16 lbs
10 +
amrap
100 sec

curl

7 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
5
100 sec
3
–
–
10
100 sec

pullup

3 sets

Chest & Triceps 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
75% TM
115 lbs
10
100 sec
3
80% TM
120 lbs
5 +
amrap
100 sec
4
90% TM
135 lbs
3 +
amrap
100 sec
5
70% TM
105 lbs
10
100 sec
6
60% TM
90 lbs
10
100 sec
7
55% TM
85 lbs
10
100 sec
8
55% TM
85 lbs
10
100 sec

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

incline bench press

8 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
80% TM
36 lbs
5
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 lbs
10
100 sec
5
65% TM
29 lbs
10
100 sec
6
65% TM
29 lbs
10
100 sec

Chest Fly

6 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
55% TM
60 lbs
12
100 sec
2
65% TM
70 lbs
10
100 sec
3
80% TM
90 lbs
5
100 sec
4
100% TM
110 lbs
1 +
amrap
100 sec
5
65% TM
70 lbs
10
100 sec
6
65% TM
70 lbs
8 +
amrap
100 sec

overhead triceps extension

6 sets

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
100 sec
2
70% TM
31 lbs
15
100 sec
3
80% TM
36 lbs
10
100 sec
4
90% TM
41 lbs
5 +
amrap
100 sec
5
65% TM
29 lbs
10
100 sec
6
65% TM
29 lbs
10 +
amrap
100 sec

Tricep Pushdown | Rope

6 sets

Back & Core

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

pullup

4×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% TM
55 lbs
20
100 sec
2
50% TM
75 lbs
15
100 sec
3
65% TM
100 lbs
10
100 sec
4
70% TM
105 lbs
8
100 sec
5
80% TM
120 lbs
5 +
amrap
100 sec
6
100% TM
150 lbs
3
100 sec
7
65% TM
100 lbs
10
100 sec
8
65% TM
100 lbs
10
100 sec

deadlift

8 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
553% TM
249 lbs
20
100 sec
2
65% TM
29 lbs
10
100 sec
3
70% TM
31 lbs
8
100 sec
4
80% TM
36 lbs
3
100 sec
5
65% TM
29 lbs
10
100 sec
6
55% TM
25 lbs
20
100 sec

Cable crunch

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
20
100 sec
2
60% TM
15 lbs
15
100 sec
3
75% TM
19 lbs
10
100 sec
4
90% TM
23 lbs
5
100 sec
5
100% TM
25 lbs
3 +
amrap
100 sec

hammer curl

5 sets

Legs and Abs

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
15
100 sec
2
65% TM
100 lbs
10
100 sec
3
70% TM
105 lbs
5
100 sec
4
80% TM
120 lbs
3 +
amrap
100 sec
5
65% TM
100 lbs
10
100 sec
6
65% TM
100 lbs
10
100 sec

Squat / Smith Machine Squat

6 sets

Curtsy Lunges

Set
Intensity
Weight
Reps
Rest time
1
65% TM
24 lbs
15
100 sec
2
65% TM
24 lbs
10
100 sec
3
65% TM
24 lbs
10
100 sec
4
65% TM
24 lbs
10
100 sec

Curtsy Lunges

4 sets

single-leg glute bridges

Set
Reps
Rest time
1
30
100 sec
2
20
100 sec
3
20
100 sec
4
20 +
amrap
100 sec

single-leg glute bridges

4 sets

plank

Set
Time
Rest time
1
120 sec
100 sec
2
100 sec
100 sec
3
80 sec
100 sec
4
60 sec
100 sec

plank

4 sets

5 Pulse 5 counts 3 Rounds

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

5 Pulse 5 counts 3 Rounds

3×10