Workout Routine

Routine torso, arms, bottom

by Mustafes

Workouts

Workout torso

Jumping jacks

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

Jumping jacks

2 sets

Bent-over row

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

Bent-over row

2 sets

Alternating hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
36
15 sec

Alternating hammer curl

1 sets

push-ups

Set
Reps
Rest time
1
5
30 sec

push-ups

1 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
15 sec

Straight leg deadlift

1 sets

shrug

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

shrug

1 sets

Bent-over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
28
20 sec
2
–
–
28
25 sec
3
–
–
28 +
amrap
40 sec
4
–
–
28 +
amrap
60 sec

Bent-over row

4 sets

Alternating hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
34
25 sec
2
–
–
34
30 sec
3
–
–
34
35 sec
4
–
–
34 +
amrap
75 sec

Alternating hammer curl

4 sets

push-ups

Set
Reps
Rest time
1
12
30 sec
2
12
40 sec
3
12
45 sec
4
12 +
amrap
90 sec

push-ups

4 sets

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
15 sec
2
–
–
24
20 sec
3
–
–
24
25 sec
4
–
–
24 +
amrap
60 sec

Straight leg deadlift

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
26
15 sec
2
–
–
26
20 sec
3
–
–
26
30 sec
4
–
–
26 +
amrap
60 sec

shrug

4 sets

Upper back stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Upper back stretch

1 sets

Wall stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Wall stretch

2 sets

Behind head stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Behind head stretch

1 sets

Seated back stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Seated back stretch

1 sets

Chair stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Chair stretch

2 sets

Workout arms

Jumping jacks

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

Jumping jacks

2 sets

Alternating front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec

Alternating front raise

1 sets

Seated rear fly

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

Seated rear fly

1 sets

lateral raise

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

lateral raise

1 sets

Seated overhead tricep extension

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

Seated overhead tricep extension

1 sets

Alternating front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
36
20 sec
2
–
–
36
30 sec
3
–
–
36
40 sec
4
–
–
36 +
amrap
75 sec

Alternating front raise

4 sets

Seated rear fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
20 sec
2
–
–
15
30 sec
3
–
–
15
40 sec
4
–
–
15 +
amrap
90 sec

Seated rear fly

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
20 sec
2
–
–
12
30 sec
3
–
–
12
40 sec
4
–
–
12 +
amrap
90 sec

lateral raise

4 sets

Seated overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
18
20 sec
2
–
–
18
30 sec
3
–
–
18
40 sec
4
–
–
18 +
amrap
90 sec

Seated overhead tricep extension

4 sets

Overhead stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Overhead stretch

2 sets

Side stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Side stretch

2 sets

Workout bottom

Butt kicks

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

Butt kicks

2 sets

Sit-ups

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

Sit-ups

1 sets

Forward lunges

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

Forward lunges

1 sets

Calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec

Calf raises

1 sets

Reverse calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
15 sec

Reverse calf raises

1 sets

Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
15 sec
2
–
–
15
20 sec
3
–
–
15
25 sec
4
–
–
15 +
amrap
60 sec

Sit-ups

4 sets

Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
20 sec
2
–
–
15
30 sec
3
–
–
15
40 sec
4
–
–
15 +
amrap
120 sec

Squat

4 sets

Calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
20 sec
2
–
–
30
30 sec
3
–
–
30
40 sec
4
–
–
30 +
amrap
60 sec

Calf raises

4 sets

Reverse calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
47
20 sec
2
–
–
47
30 sec
3
–
–
47
40 sec
4
–
–
47 +
amrap
60 sec

Reverse calf raises

4 sets

Seated glute stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Seated glute stretch

2 sets

Standing quadriceps stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Standing quadriceps stretch

2 sets

Seated hamstring stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Seated hamstring stretch

1 sets

Seated back stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Seated back stretch

1 sets

Lunging calf stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Lunging calf stretch

2 sets

Standin shin stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec

Standin shin stretch

2 sets