Workout Routine

Free

Year of strength - 3x at gym - M1

by ghite

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3 weekly workouts at gym

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

Workouts

M1:Unilateral and Core: Mobility Work

Glute bridge to OH reach

Set
Reps
Rest time
1
10
0 sec

Glute bridge to OH reach

1×10

Supine Angel

Set
Reps
Rest time
1
10
0 sec

Supine Angel

1×10

Prone Lift-off

Set
Reps
Rest time
1
10
0 sec

Prone Lift-off

1×10

Bear Crawl Shoulder tap

Set
Reps
Rest time
1
10
0 sec

Bear Crawl Shoulder tap

1×10

Lunge Windmill

Set
Reps
Rest time
1
10
0 sec

Lunge Windmill

1×10

M1: Unilateral & Core: Lower Body

B-stance Deadlift

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

B-stance Deadlift

3×5

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

reverse lunge

3×8

B-stance Hip Thrust - right leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec

B-stance Hip Thrust - right leg

2×6

Single leg hip thrust - Right leg

Set
Reps
Rest time
1
6
120 sec
2
6
120 sec

Single leg hip thrust - Right leg

2×6

B-stance Hip Thrust - left leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec

B-stance Hip Thrust - left leg

2×6

Single leg hip thrust - Left leg

Set
Reps
Rest time
1
6
120 sec
2
6
120 sec

Single leg hip thrust - Left leg

2×6

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Sumo Squat

2×8

Bear Crawl Shoulder tap

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec

Bear Crawl Shoulder tap

2×8

M1: Unilateral & Core: Upper Body

seated 1-arm cable row

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

seated 1-arm cable row

3×5

Alternating Flat Bench Press

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

Alternating Flat Bench Press

3×6

Inverted Row

Set
Reps
Rest time
1
5
30 sec
2
5
30 sec

Inverted Row

2×5

Torso Elevated Push-Up

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec

Torso Elevated Push-Up

2×5

Chest Supported 1 arm lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Chest Supported 1 arm lat pulldown

2×8

Plank saw

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec

Plank saw

2×12

M1: Unilateral & Core: Full Body

Pause B-stance Hip Thrust - right leg (2 sec)

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

Pause B-stance Hip Thrust - right leg (2 sec)

3×5

Pause B-stance Hip Thrust - left leg (2 sec)

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

Pause B-stance Hip Thrust - left leg (2 sec)

3×5

squat

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

squat

3×6

Standing 1 arm shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
30 sec
2
–
–
6
30 sec

Standing 1 arm shoulder press

2×6

Alternating Gorilla Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec

Alternating Gorilla Row

3×6

Enhanced-eccentric lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

Enhanced-eccentric lying leg curl

2×8

Side Plank March

Set
Reps
Rest time
1
6
60 sec
2
6
60 sec

Side Plank March

2×6