Workout Routine

Fullbody - Gym Comeback

by LotfiArif

Workouts

Day 1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

tricep pushdown

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

cable crossover

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

wrist curl - flexion

3 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

wrist curl - extension

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

seated shoulder press

3 sets

Squat machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

Squat machine

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

curl

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

Abs

3 sets

Day 2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

bent over row

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

triceps extension

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

bench press

3 sets

wrist curl - flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

wrist curl - flexion

3 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

wrist curl - extension

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

face pull

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

leg curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

hammer curl

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

Abs

3 sets

Day 3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

barbell row

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

overhead triceps extensions

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

incline bench press

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

leg extension

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

curl

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

rear delt fly

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
6 +
amrap
100 sec

Abs

3 sets