Workout Routine

Free

Tim

by Nickg89

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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

Workout 1

Body Weight Squats

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

Body Weight Squats

3×15

Seated Row

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

Seated Row

3×15

Chest Press

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

Chest Press

3×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
10
30 sec

seated cable row

3 sets

Bicep Curls

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

Bicep Curls

3×15

Tricep Extensions

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

Tricep Extensions

3×15

Workout 2

Single leg machine press

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

Single leg machine press

3×10

Machine flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15 +
amrap
30 sec

Machine flys

3×15+

Machine Single Arm Row

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

Machine Single Arm Row

3×15

lat pulldown

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

lat pulldown

3×15

Bicep Curls

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

Bicep Curls

3×15

Tricep Extensions

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

Tricep Extensions

3×15

Core Circuit (Complete after 1/2)

Russian Twists

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

Russian Twists

3×10

plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec

plank

3×45 s

Sit Ups

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Sit Ups

3×15

Lower Back Raise

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

Lower Back Raise

3×10

Hip Circuit (To do twice a week)

Glute Bridge

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

Glute Bridge

3×10

lateral leg raises

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

lateral leg raises

3×10

Band Crab Walks

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

Band Crab Walks

3×10