Workout Routine

Free

Wrlock

by mnordstrom21

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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

January 22nd - Monday (Week 1-5)

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5
180 sec
6
–
–
5
180 sec
7
–
–
5
180 sec

incline bench press

7×5

Decline Dumbbell Press

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

Decline Dumbbell Press

4×5

Chest Fly

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

Chest Fly

4×5

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest press machine

1×5

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Assisted Pull Up

1×5

Dumbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Dumbell Shoulder Press

1×5

Shoulder Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Shoulder Press Machine

1×5

Isolated cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Isolated cable curl

1×5

Preacher Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Preacher Machine

1×5

Tricep Push Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Tricep Push Up

1×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

tricep pushdown

1×5

Friday - Hamstrings (Week 1-5)

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Seated leg curl

1×5

Laying Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Laying Leg Curls

1×5

High and wide leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

High and wide leg press

1×5

Single Leg Hamstring

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Single Leg Hamstring

1×5

reverse lunges

Set
Reps
Rest time
1
10
100 sec

reverse lunges

1×10

Calf and Abs

Set
Time
Rest time
1
30 sec
100 sec

Calf and Abs

1×30 s

Tuesday Warlock Quads

Laying Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Laying Leg Curls

1×5

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

hack squat

1×5

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg press

1×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg extension

1×5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bulgarian split squat

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1×5

Workout 5

Machine Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Machine Single Arm Row

1×5

Machine Double Arm Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Machine Double Arm Row

1×5

Seated wide grip cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Seated wide grip cable row

1×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

lat pulldown

1×5

Lat PullDown undergrip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Lat PullDown undergrip

1×5

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

pullovers

1×5

Slight incline dumbell

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Slight incline dumbell

1×5

Chest press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Chest press machine

1×5

bench y raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench y raises

1×5

Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Reverse Fly

1×5

Palms Up Dbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

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

Palms Up Dbell Curl

1×5

dual handle push downs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

dual handle push downs

1×5

Friday January 19 - Shoulders, Biceps, and Calves

Six Ways

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Six Ways

1×5

bench y raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench y raises

1×5

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

shrug

1×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

hammer curl

1×5

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Spider Curl

1×5

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

reverse curl

1×5

Palms Up Dbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Palms Up Dbell Curl

1×5

Rope Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Rope Curl

1×5

Calves

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Calves

1×5