Workout Routine

Free

Workout A

by Saltyspoons

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Quick Full Body Workout

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

Workouts

1 - Do MAX

neutral grip pull up

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

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

neutral grip pull up

2×5

2

bench press

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

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

bench press

3×10

3

Back Squats

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

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

Back Squats

4×10

4

chest supported rows

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

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

chest supported rows

3×10

5

lateral raise

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

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

lateral raise

3×15

6 (Single Leg)

calf raise

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

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

calf raise

4×10