Workout Routine

M-F WORKOUT ROUTINE:

by jodin241

Workouts

Monday back workout

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

deadlift

4 sets

Lat pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Lat pull down

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

dumbbell row

4 sets

Hammer strength machine row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Hammer strength machine row

4 sets

One arm cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
12
30 sec
6
–
–
12
30 sec

One arm cable row

6 sets

Straight arm cable pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Straight arm cable pulldown

2 sets

Tuesday chest and abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

bench press

4 sets

Machine bench press

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

Machine bench press

3 sets

Machine fly

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

Machine fly

3 sets

Pushup

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
45 sec
2
20 +
amrap
45 sec
3
20 +
amrap
45 sec

Pushup

3 sets

Cable crunch

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

Cable crunch

3 sets

Hanging leg raises

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

Hanging leg raises

3 sets

Wednesday legs workout

Barbell back squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

Barbell back squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

romanian deadlift

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

leg curl

4 sets

Walking lunge

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

Walking lunge

3 sets

calf press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
20
45 sec
3
–
–
20
45 sec

calf press

3 sets

Thursday shoulder and abs

Military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec
4
–
–
6
45 sec

Military press

4 sets

Lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Lateral raise

4 sets

Reverse machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Reverse machine fly

4 sets

Shoulder press

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

Shoulder press

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

shrug

4 sets

Sit up

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Sit up

4 sets

Hanging leg raises

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Hanging leg raises

4 sets

Arms

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Ez bar curl

4 sets

Ez bar skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Ez bar skull crusher

4 sets

Spider curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Spider curl

4 sets

Weighted Triceps Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Weighted Triceps Dips

4 sets

Cable hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Cable hammer curl

4 sets

Cable overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Cable overhead tricep extension

4 sets