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Workout Routine
Free
Sunday Wednesday Friday
by lizjarcher
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Targeted muscles
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back
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Workouts
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Sunday
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
leg press
3×7+
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
seated shoulder press
3×7+
Start
in App
seated calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
seated calf raise
3×15
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lat pulldown
3×10
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
deadlift
3×7+
Start
in App
Abs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
0 sec
Abs
1×1
Start
in App
Wednesday
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
hip thrust
3×7+
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
seated cable row
3×10
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
leg curl
3×10
Start
in App
Superset with Hammer curl
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
curl
3×5
Start
in App
Superset with Curl
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
hammer curl
3×5
Start
in App
reverse lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
reverse lunge
3×10
Start
in App
Abs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
1
0 sec
Abs
1×1
Start
in App
Friday
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
leg extension
3×7+
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
overhead triceps extensions
3×10
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
bent over row
3×10
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
lateral raise
3×10
Start
in App
hip abduction
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
+
amrap
100 sec
hip abduction
3×7+
Start
in App