Workout Routine

Free

Tom workout

by Tomlovesarmbars

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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

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec
4
–
–
6
90 sec
5
–
–
6
90 sec

trap bar deadlift

5×6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

bench press

5×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

seated cable row

5×10

leg press

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

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

leg curl

4×10

face pull

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

face pull

3×15

Anti-rotation Chop

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

Anti-rotation Chop

4×20

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec

Bicep curls

4×5

Workout 2

bulgarian split squat

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

bulgarian split squat

8×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

lat pulldown

4×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
5
–
–
10
60 sec

seated overhead press

5×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

romanian deadlift

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

lateral raise

4×15

calf raise

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

calf raise

3×15

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

farmer's carry

4×20

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
4
–
–
6
60 sec
5
–
–
6
60 sec

squat

5×6