Workout Routine

Free

Yo

by RyanLifts

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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

Push A - Tri/Chest Focus

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

skull crushers

3 sets

Cybex Dip Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Cybex Dip Machine

3 sets

Carter Extensions

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

Carter Extensions

2×10+

Cybex Extension Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Cybex Extension Machine

3 sets

Incline Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Incline Press

3 sets

High to Low Fly

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

High to Low Fly

3×10+

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Pec Deck

3 sets

lateral raise

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

lateral raise

3×10+

Pull A - Back Focus

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

seated cable row

3 sets

Panatta High to Low

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Panatta High to Low

3 sets

Hammer Strength High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Hammer Strength High Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

lat pulldown

3 sets

Rope Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Rope Curls

3 sets

Bayesian Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Bayesian Curls

3 sets

Cybex High Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Cybex High Curl

3 sets

Leg A - Quad Focus

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

leg extension

4 sets

Cybex Squat Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec
4
–
–
10 +
amrap
120 sec

Cybex Squat Press

4 sets

side lunges

Set
Reps
Rest time
1
50
120 sec
2
50
120 sec

side lunges

2×50

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec

Seated Leg Curl

3×12+

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec

Lying Leg Curl

3×12+

Seated Adductors

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

Seated Adductors

3×15+

Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
10 +
amrap
60 sec

Calf Raises

4 sets

Push B - Shoulder Focus

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

cable lateral raise

3 sets

Smith Machine Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Smith Machine Shoulder Press

3 sets

Hammer Strength Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Hammer Strength Shoulder Press

3 sets

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Cable Upright Row

3 sets

Decline Panatta Smith Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
15 +
amrap
60 sec

Decline Panatta Smith Press

4 sets

Low to High Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Low to High Fly

3 sets

Multi D Handle Pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Multi D Handle Pushdowns

3 sets

Cable Rope Standing Overhead Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Cable Rope Standing Overhead Extension

3 sets

Pull B - Bicep Focus

Barbell Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Barbell Bicep Curl

3 sets

Reverse Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Reverse Curl

3 sets

Cybex High Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Cybex High Curl

3 sets

Cybex Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
15 +
amrap
60 sec

Cybex Preacher Curl

3 sets

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
12 +
amrap
60 sec

Barbell Shrug

3×12+

Single Arm High to Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec

Single Arm High to Low Row

3 sets

Cybex Row

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

Cybex Row

2×8+

Cable Pullovers

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

Cable Pullovers

3×10+