Workout Routine

Free

ul erryday

by ant_

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

upper

Seated Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec

Seated Chest Fly

2×6+

actual t bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec

actual t bar

2×6+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5 +
amrap
180 sec

lat pulldown

2×5+

Single Arm Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6 +
amrap
180 sec

Single Arm Tricep Pushdown

2×6+

nautilus shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec

nautilus shoulder press

1×5

Nautilus Preacher Curls (unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
180 sec
2
–
–
5 +
amrap
180 sec

Nautilus Preacher Curls (unilateral)

2×5+

Seated Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec

Seated Lateral Raise

1×6+

lower

sussy belt squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
90 lbs
6
180 sec
2
@RPE9
90 lbs
6
180 sec

sussy belt squat

2×6

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
35 lbs
7
180 sec

leg extension

1×7

SLDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
180 sec

SLDL

1×5

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec

Hip Adductor

1×6

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec

Seated Leg Curl

1×6

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec

hip thrust

1×6+

Calf Raise Machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
36 lbs
6
180 sec
2
@RPE9
36 lbs
6
180 sec

Calf Raise Machine

2×6