Workout Routine

Free

🇧🇩 x 🇵🇰 x 🍁 Full Body 3x

by liggles

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Presented by TEDx Graydon Hall

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

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
6
180 sec
2
100% 1RM
150 lbs
6
180 sec
3
100% 1RM
150 lbs
6
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

3×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
100 sec
2
100% 1RM
25 lbs
8
100 sec
3
100% 1RM
25 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×8

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lat pulldown

3×10

Tricep dips

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Tricep dips

3×8

Calf Raise

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Calf Raise

3×10

Bicep curls

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Bicep curls

3×10

Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
5
180 sec
2
100% 1RM
150 lbs
5
180 sec
3
100% 1RM
150 lbs
5
180 sec

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

deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

overhead press

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
110 lbs
10
100 sec
2
100% 1RM
110 lbs
10
100 sec
3
100% 1RM
110 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

t-bar row

3×10

leg extension

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

leg extension

3×10

cable Flye

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

cable Flye

3×10

tricep extensions

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

tricep extensions

3×10

Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

bench press

3×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lunge

3×10

close grip lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

close grip lat pulldown

3×10

face pull

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

face pull

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lateral raise

3×10

lying leg curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

lying leg curl

3×10