Workout Routine

Free

Week routine

by Setto

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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

Chest/Shoulders

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
9
100 sec
3
–
–
8
100 sec

incline bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec

pullup

1×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

bench press

3 sets

rear delt fly

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

rear delt fly

3×10

upright row

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

upright row

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

face pull

3×8

Arms

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Cable curl

4×8

preacher curl

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

preacher curl

3×10

Straight bar bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Straight bar bicep curl

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

skull crushers

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

tricep pushdown

3×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

overhead triceps extension

4×8

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

lat pulldown

3×8

bent over row

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

bent over row

3×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

dumbbell row

4×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

pullup

3×8

Reverse grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Reverse grip pulldown

4×8

Back extensions

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

Back extensions

3×10

Legs

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

bulgarian split squat

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

leg press

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

hip thrust

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

calf raise

3×8