Workout Routine

Free

STC

by Snekk

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

Workouts

Upper A

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Seated Shoulder Press

3×8+

Preacher Curl Techno Gym

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Preacher Curl Techno Gym

3×8+

Technogym Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Technogym Incline Chest Press

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
160 sec
2
–
–
8
160 sec
3
–
–
8 +
amrap
160 sec

seated cable row

3×8+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

triceps extension

3×8+

Lower A

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec
3
–
–
8 +
amrap
150 sec

calf raise

3×8+

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

squat

3×8+

Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Shrug

3×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5 +
amrap
150 sec
3
–
–
5 +
amrap
150 sec

leg extension

3×5+

Cable Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12 +
amrap
150 sec
3
–
–
12 +
amrap
150 sec

Cable Wrist Curl

3×12+

Upper B

Preacher Curl Techno Gym

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Preacher Curl Techno Gym

3×8+

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Chest Press

3×8+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

lat pulldown

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

tricep pushdown

3×8+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

cable lateral raise

3×8+

Chest Supported Smith Barbell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Chest Supported Smith Barbell Rows

3×8+

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Abs

2×8+

Lower B

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

leg extension

2×8+

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Reverse Curl

2×8+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

Calf Raise

3×8+

Cable Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Cable Wrist Curl

2×8+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

leg press

2×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8 +
amrap
150 sec

leg curl

3×8+

Sit Up Weighted Decline

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8 +
amrap
150 sec

Sit Up Weighted Decline

2×8+

Workout 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5