Workout Routine

Free

Wrkout #1

by ludvico

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Start with low load and then add weight.

If tired, deload and do AMRAP.

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

Workouts

1gg - Petto & Spalle

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

bench press

4×13

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
11
60 sec
2
–
–
11
60 sec
3
–
–
11
60 sec
4
–
–
11
60 sec

bench press

4×11

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Chest press

4×13

Chest fly

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

Chest fly

4×12

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

seated overhead press

4×13

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

lateral raise

4×13

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

Reverse fly

4×13

2gg - Schiena & Core & Cardio

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

lat pulldown

4×13

Seated row

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Seated row

4×13

Lat pulldown - Macchina due bracci

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Lat pulldown - Macchina due bracci

4×13

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
100 sec
2
–
–
13
100 sec
3
–
–
13
100 sec
4
–
–
13
100 sec

shrug

4×13

Knee raise

Set
Reps
Rest time
1
11
90 sec
2
11
90 sec
3
11
90 sec
4
11
90 sec

Knee raise

4×11

plank

Set
Time
Rest time
1
60 sec
0 sec
2
60 sec
0 sec
3
60 sec
0 sec

plank

3×60 s

Cardio - Corsa

Set
Time
Rest time
1
600 sec
0 sec

Cardio - Corsa

1×600 s

3gg - Tricipiti & Bicipiti

Triceps dips

Set
Reps
Rest time
1
11
90 sec
2
11
90 sec
3
11
90 sec
4
11
90 sec

Triceps dips

4×11

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

triceps extension

4×13

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

triceps pushdowns

4×13

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

curl

4×13+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

preacher curl

4×13+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

hammer curl

4×15+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

wrist curl

4×15+

Wrist rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15 +
amrap
90 sec

Wrist rotations

4×15+

4gg - Gambe

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

leg curl

4×13

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

leg extension

4×13

Leg press - 45°

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Leg press - 45°

4×13

Squat machine

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

Squat machine

4×10

Calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13 +
amrap
60 sec

Calf raise

4×13+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
100 sec
2
–
–
13
100 sec
3
–
–
13
100 sec
4
–
–
13 +
amrap
100 sec

calf raise

4×13+

Abductor

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

Abductor

4×12

5gg - Richiamo Petto & Spalle & Bicipiti

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

bench press

4×13

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
60 sec
2
–
–
13
60 sec
3
–
–
13
60 sec
4
–
–
13
60 sec

Chest press

4×13

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

lateral raise

4×13

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13
90 sec

Reverse fly

4×13

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13 +
amrap
90 sec

hammer curl

4×13+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
90 sec
2
–
–
13
90 sec
3
–
–
13
90 sec
4
–
–
13 +
amrap
90 sec

preacher curl

4×13+