Workout Routine

Free

Toomas Get Jacked

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

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

Y Raise

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

Y Raise

4×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
120 sec
2
–
–
7
120 sec
3
–
–
7
120 sec
4
–
–
7
120 sec
5
–
–
7
120 sec

squat

5×7

floor press

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

floor press

5×6

hanging leg raises

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec
4
10
90 sec
5
10
90 sec

hanging leg raises

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

seated cable row

4×10

zottmann curl

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

zottmann curl

4×10

Landmine Oblique Twist

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

Landmine Oblique Twist

4×12

tricep pushdown

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

tricep pushdown

4×10