Workout Routine

Free

Werewolf

by Juicyjiaw

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Use 90% 1RM

Start each workout with Dynamic Warm-up:

One-leg Lunges: 20 reps per leg Squats: 15 reps Push-ups: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds

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

Workouts

Chest and Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
15
150 sec
2
60% 1RM
90 lbs
12
150 sec
3
65% 1RM
100 lbs
10
150 sec
4
80% 1RM
120 lbs
5
150 sec
5
70% 1RM
105 lbs
8
150 sec
6
55% 1RM
85 lbs
16
150 sec

bench press

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
15
100 sec
2
60% 1RM
27 lbs
12
100 sec
3
65% 1RM
29 lbs
10
100 sec
4
80% 1RM
36 lbs
5
100 sec
5
70% 1RM
31 lbs
8
100 sec
6
55% 1RM
25 lbs
16
100 sec

lat pulldown

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

incline bench press

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

dumbbell row

4 sets

Pec Deck Fly

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

Pec Deck Fly

4×10

seated cable row

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

seated cable row

4×10

Legs and Triceps

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
15
100 sec
2
60% 1RM
90 lbs
12
100 sec
3
65% 1RM
100 lbs
10
100 sec
4
80% 1RM
120 lbs
5
100 sec
5
70% 1RM
105 lbs
8
100 sec
6
55% 1RM
85 lbs
16
100 sec

squat

6 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
5
100 sec
5
–
–
8
100 sec
6
–
–
16
100 sec

triceps extension

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

Lying Dumbbell Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Lying Dumbbell Tricep Extensions

4 sets

goblet squat

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

goblet squat

4×10

Two Hand Dumbbell Tricep Extensions

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

Two Hand Dumbbell Tricep Extensions

4×15

Shoulders and Biceps

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
5
100 sec
5
–
–
8
100 sec
6
–
–
16
100 sec

seated overhead press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
5
100 sec
5
–
–
8
100 sec
6
–
–
16
100 sec

curl

6 sets

Plate Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Plate Front Raise

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

curl

4 sets

lateral raise

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

lateral raise

4×12

hammer curl

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

hammer curl

4×12

Chest and Back 2

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

fly

5 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

standing two-dumbbell bent over row

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

close-grip bench press

4 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

close grip lat pulldown

4 sets

Dips

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

Dips

4×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated cable row

4 sets

Legs and Triceps 2

reverse lunges

Set
Reps
Rest time
1
15
100 sec
2
12
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

reverse lunges

5 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

triceps pushdowns

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg extension

4 sets

French Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

French Press

4 sets

front squat

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

front squat

4×10

triceps extension Rope

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

triceps extension Rope

4×15

Shoulders and Biceps 2

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

upright row

5 sets

Triple Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Triple Curl

5 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated overhead press

4 sets

Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Curl

4 sets

Windmill

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

Windmill

4×12

Alternating Curl

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

Alternating Curl

4×20