Workout Routine

Free

While in Austin

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
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec
5
–
–
6
120 sec

trap bar deadlift

5×6

Depth jump

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec
3
4
120 sec
4
4
120 sec
5
4
120 sec

Depth jump

5×4

bench 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
6
–
–
6
90 sec

bench press

6×6

dumbbell row

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

dumbbell row

5×8

Assault bike

Set
Time
Rest time
1
15 sec
30 sec
2
15 sec
30 sec
3
15 sec
30 sec
4
15 sec
30 sec
5
15 sec
30 sec
6
15 sec
30 sec
7
15 sec
30 sec
8
15 sec
30 sec
9
15 sec
30 sec
10
15 sec
30 sec

Assault bike

10×15 s

Workout 2

neutral grip pull up

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
5
8
120 sec
6
8
120 sec

neutral grip pull up

6×8

Ball slam

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
5
8
120 sec
6
8
120 sec

Ball slam

6×8

squat

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

squat

4×8

lateral raise

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

lateral raise

4×20

Reverse hyperextensions

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

Reverse hyperextensions

4×12

Assault bike

Set
Time
Rest time
1
10 sec
20 sec
2
10 sec
20 sec
3
10 sec
20 sec
4
10 sec
20 sec
5
10 sec
20 sec
6
10 sec
20 sec
7
10 sec
20 sec
8
10 sec
20 sec
9
10 sec
20 sec
10
10 sec
20 sec

Assault bike

10×10 s