Workout Routine

New routine

by giokarlo21

Workouts

day 1

seated overhead press

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

seated overhead press

3 sets

push-ups

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

push-ups

3 sets

mountain climbers

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

mountain climbers

3 sets

plank to push ups

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

plank to push ups

3 sets

day 2

swing

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

swing

3 sets

leg press

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

leg press

3 sets

chest press

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

chest press

3 sets

lat pulldown

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

lat pulldown

3 sets

dumbbell romanian deadlift

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

dumbbell romanian deadlift

3 sets

glute bridge

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

glute bridge

3 sets

fly

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

fly

3 sets

Situp

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

Situp

3 sets

day 3

stair climber

Set
Intensity
Weight
Reps
Rest time
1
60 sec

stair climber

1 sets

squat

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

squat

3 sets

seated cable row

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

seated cable row

3 sets

dumbbell step up

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

dumbbell step up

3 sets

seated chest fly

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

seated chest fly

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

hanging leg raises

3 sets