Workout Routine

Easy progress

by carlcarlson

Personal balanced workout, easy to build habit more than muscle. Special focus on lower back and core exercises for people with desk jobs. Some light threadmill or cardio after is recommended.

Workouts

Day 1

goblet squat

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

goblet squat

3 sets

bench press

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

bench press

3 sets

lat pulldown

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

lat pulldown

3 sets

Back extensions

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

Back extensions

3 sets

lateral raise

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

lateral raise

3 sets

bird dog crunches

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

bird dog crunches

3 sets

Day 2

Leg press

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

Leg press

3 sets

seated shoulder press

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

seated shoulder press

3 sets

incline bench press

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

incline bench press

3 sets

tricep pushdown

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

tricep pushdown

3 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
4
30 sec
60 sec
5
30 sec
60 sec
6
30 sec
60 sec

side plank

6 sets

glute bridge

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

glute bridge

3 sets

Day 3

Assisted pull ups

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Assisted pull ups

3 sets

seated cable row

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

seated cable row

3 sets

romanian deadlift

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

romanian deadlift

3 sets

bicep curls

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

bicep curls

3 sets

dead bugs

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec
6
10
60 sec

dead bugs

6 sets

single-leg kickbacks

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec
4
12
60 sec
5
12
60 sec
6
12
60 sec

single-leg kickbacks

6 sets

Cat-cow

Set
Intensity
Weight
Reps
Rest time
1
60 sec

Cat-cow

1 sets