Workout Routine

My Workout

by janicemason09

Workouts

Shoulders and Chest

bench press

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

bench press

3 sets

Shoulder press

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

Shoulder press

3 sets

shrug

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

shrug

3 sets

lateral raise

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

lateral raise

3 sets

front raise

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

front raise

3 sets

fly

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

fly

3 sets

Legs

deadlift

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

deadlift

3 sets

Leg press

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

Leg press

3 sets

calf raise

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

calf raise

3 sets

squat

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

squat

3 sets

hip thrust

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

hip thrust

3 sets

lunge

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

lunge

3 sets

Abs and Lats

Around the World

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

Around the World

3 sets

pull-over crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
90 sec
2
–
–
25
90 sec
3
–
–
25
90 sec

pull-over crunch

3 sets

Cable Isometric Hold

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

Cable Isometric Hold

3 sets

Crunch

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

Crunch

3 sets

Leg Raises

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

Leg Raises

3 sets

lat pulldown

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

lat pulldown

3 sets

Bis and Tris

21s

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
90 sec
2
–
–
21
90 sec
3
–
–
21
90 sec

21s

3 sets

triceps pushdowns

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

triceps pushdowns

3 sets

skull crushers

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

skull crushers

3 sets

Tricep Dips

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

Tricep Dips

3 sets

hammer curl

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

hammer curl

3 sets

seated incline curl

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

seated incline curl

3 sets