Workout Routine

Mal's Routine

by Malworkout

A Series of workout made in order to improve on my overall Body Physique, Health, and Performance.

Workouts

Warm-Up

Jumping Jack

Set
Intensity
Weight
Reps
Rest time
1
50
15 sec

Jumping Jack

1 sets

Squat

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec

Squat

1 sets

forward lunges

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec

forward lunges

2 sets

Hip Extensions

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec

Hip Extensions

1 sets

Hip Rotations

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

Hip Rotations

2 sets

Forward Leg Swings

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

Forward Leg Swings

2 sets

Sideward Leg Swings

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec

Sideward Leg Swings

2 sets

push-ups

Set
Reps
Rest time
1
10
15 sec

push-ups

1 sets

Leg Workout

Squat

Set
Intensity
Weight
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Squat

3 sets

Step-Ups

Set
Intensity
Weight
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Step-Ups

3 sets

forward lunges

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

forward lunges

3 sets

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

lateral lunge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

calf raise

3 sets

Push Workout

push-ups

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

push-ups

3 sets

Dumbbell Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbell Chest Press

3 sets

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbell Shoulder Press

3 sets

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
5 sec
3
–
–
12
15 sec

Dumbbell Fly

3 sets

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Tricep Dips

3 sets

Pull Workout

Bent-Over Dumbbell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Bent-Over Dumbbell Rows

3 sets

Dumbbel Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Dumbbel Bicep Curls

3 sets

Isometric Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
15 sec
2
–
–
10
15 sec
3
–
–
12
15 sec

Isometric Bicep Curl

3 sets

Towel Hang

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

Towel Hang

3 sets

Superman

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

Superman

3 sets

Core Workout

plank

Set
Time
Rest time
1
35 sec
15 sec
2
40 sec
15 sec
3
45 sec
15 sec

plank

3 sets

bicycle crunches

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

bicycle crunches

3 sets

mountain climbers

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

mountain climbers

3 sets

Leg Raises

Set
Intensity
Weight
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

Leg Raises

3 sets

bird dog crunches

Set
Reps
Rest time
1
8
15 sec
2
10
15 sec
3
12
15 sec

bird dog crunches

3 sets