Workout Routine

Basic Weightlift Workout

by Kaen

Workouts

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

decline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

fly

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

triceps extension

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

overhead triceps extensions

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

single arm triceps extension

3 sets

fire hydrants

Set
Reps
Rest time
1
15
30 sec
2
15
100 sec
3
15
100 sec

fire hydrants

3 sets

Scissor Kicks

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Scissor Kicks

3 sets

Back & Biceps

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

hammer curl

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

seated incline curl

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

pullovers

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

rear delt fly

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

single arm row

3 sets

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3 sets

down dog abs

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

down dog abs

3 sets

Leg

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

squat

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

deadlift

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

leg extension

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

calf raise

3 sets

Shoulder & Abs

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

side lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

shrug

3 sets

v-raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

v-raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

front raise

3 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Russian Twist

3 sets

Exercise Ball Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Exercise Ball Crunch

3 sets

Scissor Kicks

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Scissor Kicks

3 sets

fire hydrants

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

fire hydrants

3 sets

Workout 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

deadlift

5 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Russian Twist

3 sets