Workout Routine

Free

Wolves April

by Brennansk1

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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

Kaimana’s Back Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
45 sec
2
65% TM
100 lbs
10
45 sec
3
65% TM
100 lbs
10
45 sec
4
65% TM
100 lbs
8
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
13
45 sec
2
65% TM
29 lbs
13
45 sec
3
65% TM
29 lbs
13
45 sec
4
65% TM
29 lbs
13
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

4×13

Straight Arm Pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
13
45 sec
2
65% TM
29 lbs
13
45 sec
3
65% TM
29 lbs
13
45 sec
4
65% TM
29 lbs
13
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Straight Arm Pulldown

4×13

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
45 sec
2
65% TM
29 lbs
15
45 sec
3
65% TM
29 lbs
12
45 sec
4
65% TM
29 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Machine Row

4 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
0 +
amrap
100 sec
2
65% TM
70 lbs
0 +
amrap
100 sec
3
65% TM
70 lbs
0 +
amrap
100 sec
4
65% TM
70 lbs
0 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Hyperextensions

4×0+

Deadlift Row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
45 sec
2
65% TM
100 lbs
10
45 sec
3
65% TM
100 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Deadlift Row

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
25
45 sec
2
65% TM
29 lbs
25
45 sec
3
65% TM
29 lbs
25
45 sec
4
65% TM
29 lbs
25
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

4×25

Chest and Biceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
45 sec
2
65% TM
16 lbs
15
45 sec
3
65% TM
16 lbs
12
45 sec
4
65% TM
16 lbs
12
45 sec
5
65% TM
16 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
45 sec
2
65% TM
100 lbs
12
45 sec
3
65% TM
100 lbs
10
45 sec
4
65% TM
100 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

4 sets

Incline Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
15
45 sec
2
65% TM
70 lbs
12
45 sec
3
65% TM
70 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Incline Chest Flys

3 sets

Cable Fly’s

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
45 sec
2
65% TM
29 lbs
15
45 sec
3
65% TM
29 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable Fly’s

3×15

push-ups

Set
Reps
Rest time
1
0 +
amrap
45 sec
2
0 +
amrap
45 sec
3
0 +
amrap
45 sec

push-ups

3×0+

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
15
45 sec
2
65% TM
100 lbs
15
45 sec
3
65% TM
100 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×15

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
15 +
amrap
45 sec
2
65% TM
100 lbs
15 +
amrap
45 sec
3
65% TM
100 lbs
15 +
amrap
45 sec
4
65% TM
100 lbs
15 +
amrap
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

reverse curl

4×15+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
45 sec
2
65% TM
29 lbs
10
45 sec
3
65% TM
29 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Preacher Curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
45 sec
2
65% TM
16 lbs
8
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hammer curl

2 sets

Back and Abs

Pullup

Set
Reps
Rest time
1
10 +
amrap
45 sec
2
10 +
amrap
45 sec
3
10 +
amrap
45 sec

Pullup

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
45 sec
2
65% TM
29 lbs
12
45 sec
3
65% TM
29 lbs
12
45 sec
4
65% TM
29 lbs
12
45 sec
5
65% TM
29 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

5×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
45 sec
2
65% TM
29 lbs
12
45 sec
3
65% TM
29 lbs
12
45 sec
4
65% TM
29 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

4×12

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
60 sec
2
65% TM
100 lbs
12
60 sec
3
65% TM
100 lbs
12
60 sec
4
65% TM
100 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

4×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Hyperextensions

3×10+

hanging leg raises

Set
Reps
Rest time
1
20 +
amrap
45 sec
2
20 +
amrap
45 sec

hanging leg raises

2×20+

bicycle crunches

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

bicycle crunches

3×10+

Hamstrings/Glutes

Lying Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
45 sec
2
65% TM
29 lbs
15
45 sec
3
65% TM
29 lbs
15
45 sec
4
65% TM
29 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Lying Leg Curls

4×15

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
16
60 sec
2
65% TM
100 lbs
16
60 sec
3
65% TM
100 lbs
16
60 sec
4
65% TM
100 lbs
16
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

straight leg deadlift

4×16

Standby Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
45 sec
2
65% TM
29 lbs
15
45 sec
3
65% TM
29 lbs
15
45 sec
4
65% TM
29 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Standby Leg Curl

4×15

Reverse Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
15
60 sec
2
65% TM
70 lbs
15
60 sec
3
65% TM
70 lbs
15
60 sec
4
65% TM
70 lbs
15
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Reverse Hack Squat

4×15

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
30 sec
2
–
–
5 +
amrap
30 sec
3
–
–
5 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Hip Adduction

3×5+

Hip Abudction

Set
Intensity
Weight
Reps
Rest time
1
–
–
0 +
amrap
30 sec
2
–
–
0 +
amrap
30 sec
3
–
–
0 +
amrap
30 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Hip Abudction

3×0+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
45 sec
2
65% TM
29 lbs
15
45 sec
3
65% TM
29 lbs
15
45 sec
4
65% TM
29 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

4×15

Shoulder/Triceps

lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lateral raise

3×15

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
45 sec
2
65% TM
16 lbs
12
45 sec
3
65% TM
16 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated shoulder press

3×12

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
12
45 sec
2
65% TM
70 lbs
12
45 sec
3
65% TM
70 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Front Raise

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
20
45 sec
2
65% TM
16 lbs
15
45 sec
3
65% TM
16 lbs
12
45 sec
4
65% TM
16 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

rear delt fly

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
15
100 sec
2
65% TM
100 lbs
12
100 sec
3
65% TM
100 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

upright row

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
45 sec
2
65% TM
29 lbs
12
45 sec
3
65% TM
29 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

face pull

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
45 sec
2
65% TM
16 lbs
15
45 sec
3
65% TM
16 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lateral raise

3×15

Bench Dips

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

Bench Dips

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
45 sec
2
65% TM
29 lbs
12
45 sec
3
65% TM
29 lbs
12
45 sec
4
65% TM
29 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

4×12

Shoulders

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
45 sec
2
65% TM
16 lbs
10
45 sec
3
65% TM
16 lbs
10
45 sec
4
65% TM
16 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated shoulder press

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
45 sec
2
65% TM
16 lbs
10
45 sec
3
65% TM
16 lbs
10
45 sec
4
65% TM
16 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lateral raise

4×10

Smith Machine Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
10
47 sec
2
65% TM
70 lbs
10
45 sec
3
65% TM
70 lbs
10
45 sec
4
65% TM
70 lbs
10
45 sec
5
65% TM
70 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Smith Machine Press

5×10

Behind the Neck Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
45 sec
2
65% TM
100 lbs
10
45 sec
3
65% TM
100 lbs
10
45 sec
4
65% TM
100 lbs
10
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Behind the Neck Press

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
8
45 sec
2
65% TM
16 lbs
8
45 sec
3
65% TM
16 lbs
8
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lateral raise

3×8

Front Raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
15
45 sec
2
65% TM
70 lbs
15
45 sec
3
65% TM
70 lbs
15
45 sec
4
65% TM
70 lbs
15
45 sec

Front Raise

4×15