Workout Routine

Free

Sulek - Spring Bulk

by rasmusedf

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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

Legs

Seated Hamstring Curl

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

Seated Hamstring Curl

4×12

S/L Hamstring Leg Curl

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

S/L Hamstring Leg Curl

3×12

Laying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Laying Hamstring Curl

2×15

S/L Laying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

S/L Laying Hamstring Curl

2×15

Heel Elevated Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Heel Elevated Squat

2×10+

S/L Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec

S/L Leg Extension

9×15

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
100 sec
2
–
–
0 +
amrap
100 sec
3
–
–
0 +
amrap
100 sec
4
–
–
0 +
amrap
100 sec
5
–
–
0 +
amrap
100 sec
6
–
–
0 +
amrap
100 sec
7
–
–
0 +
amrap
100 sec
8
–
–
0 +
amrap
100 sec
9
–
–
0 +
amrap
100 sec
10
–
–
0 +
amrap
100 sec
11
–
–
0 +
amrap
100 sec

Calf Raise

11×0+

Chest

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
5 +
amrap
100 sec

incline bench press

5 sets

Chest Press

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

Chest Press

3×8+

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Pec Deck

3 sets

Cable Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Cable Flies

2×10+

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec
7
–
–
12
100 sec
8
–
–
12
100 sec

Reverse Pec Deck

8×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec
10
–
–
15
100 sec
11
–
–
15
100 sec

lateral raise

11×15

Back

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

bent over row

4×8+

close grip lat pulldown

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

close grip lat pulldown

3×8

S/A Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

S/A Lat Pulldown

2×8

Wide-Grip Lat Pulldown

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

Wide-Grip Lat Pulldown

2×8+

Arms

Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec
7
–
–
15
100 sec
8
–
–
15
100 sec
9
–
–
15
100 sec

Push Down

9×15

Rope Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec

Rope Pushdown

1×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
65% TM
16 lbs
8 +
amrap
100 sec

curl

3×8+

S/A Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

S/A Preacher Curl

3×15

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
65% TM
29 lbs
15 +
amrap
100 sec

Cable Curl

4×15+