Workout Routine

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by cedaesca

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

Workouts

Lunes

Sentadilla

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

Sentadilla

3×10

Prensa

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

Prensa

3×10

Peso muerto rumano

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

Peso muerto rumano

3×10

Empuje de cadera

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

Empuje de cadera

3×10

Martes

Pecho máquina

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

Pecho máquina

3×10

Press de hombro sentada

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

Press de hombro sentada

3×10

Press de banca

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

Press de banca

3×10

Levantamientos laterales

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

Levantamientos laterales

3×10

Crunch

Set
Reps
Rest time
1
8 +
amrap
120 sec
2
8 +
amrap
120 sec
3
8 +
amrap
120 sec

Crunch

3×8+

Miércoles

Peso muerto

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

Peso muerto

3×10

Remo

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

Remo

3×10

Jalon al pecho

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

Jalon al pecho

3×10

Curl de biceps

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

Curl de biceps

3×10

Jueves

Press de hombro sentada

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

Press de hombro sentada

3×10

Press de banca

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

Press de banca

3×10

Levantamientos laterales inclinada

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

Levantamientos laterales inclinada

3×10

Copa (Tríceps)

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

Copa (Tríceps)

3×10

Silla de capitán

Set
Reps
Rest time
1
8 +
amrap
120 sec
2
8 +
amrap
120 sec
3
8 +
amrap
120 sec

Silla de capitán

3×8+

Viernes

Sentadilla

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

Sentadilla

3×10

Zancadas

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

Zancadas

3×10

Femoral

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

Femoral

3×10

Patada hacia atrás

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

Patada hacia atrás

3×10