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Workout Routine
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6 day
by FukleBerryFinn
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Workouts
Chest and Back
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
bench press
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
incline bench press
3 sets
Start
in App
chinup
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
chinup
3 sets
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
bent over row
3 sets
Start
in App
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
deadlift
3 sets
Start
in App
Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Crunches
3 sets
Start
in App
Shoulders and Arms
Dumbbell Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
Dumbbell Lateral Raise
3 sets
Start
in App
upright row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
upright row
3 sets
Start
in App
Standing Barbell Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
Standing Barbell Curl
3 sets
Start
in App
seated curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
seated curl
3 sets
Start
in App
Standing Barbell Tricep Extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
Standing Barbell Tricep Extensions
3 sets
Start
in App
wrist curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
wrist curl
3 sets
Start
in App
Reverse Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Reverse Crunch
3 sets
Start
in App
Legs and Lower Back
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
squat
3 sets
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
lunge
3 sets
Start
in App
good morning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
good morning
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
10
100 sec
calf raise
3 sets
Start
in App
Crunches
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
Crunches
3 sets
Start
in App