Workout Routine

Free

SPACE MARINE

by kingbaldwiniv

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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

Upper body

bench press

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

bench press

4×8

chest supported rows

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

chest supported rows

4×8

overhead press

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

overhead press

4×8

Cable fly Low to high

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

Cable fly Low to high

4×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

pullup

4×6+

lateral raise

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

lateral raise

4×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

dip

4×10

triceps extension

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

triceps extension

4×8

hammer curl

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

hammer curl

4×8

Lower body

squat

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

squat

4×8

romanian deadlift

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

romanian deadlift

4×8

deadlift

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

deadlift

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

leg extension

4×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
75 sec
2
–
–
10
75 sec
3
–
–
10
75 sec
4
–
–
10
75 sec

lunge

4×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
75 sec
2
–
–
12
75 sec
3
–
–
12
75 sec
4
–
–
12
75 sec

calf raise

4×12