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Workout Routine
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X-Frame
by baggot4
Add to library
J3U X-Frame
Workouts
Chest focused push
A1: machine lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec
A1: machine lateral raise
4 sets
Start
in App
B1: dumbell bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
B1: dumbell bench press
3 sets
Start
in App
C1: incline hammer strength press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
C1: incline hammer strength press
3 sets
Start
in App
D1: pec fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
D1: pec fly
2 sets
Start
in App
D2: reverse pec deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
D2: reverse pec deck
3 sets
Start
in App
E1: shoulder width overhand push down
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
18
100 sec
3
–
–
16
100 sec
4
–
–
12
100 sec
E1: shoulder width overhand push down
4 sets
Start
in App
E2: abdominal crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
14
100 sec
3
–
–
13
100 sec
4
–
–
10
100 sec
E2: abdominal crunch
4 sets
Start
in App
Pull A
A1: Lat bias pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
A1: Lat bias pulldown
3 sets
Start
in App
B1: upper back bias row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
B1: upper back bias row
2 sets
Start
in App
C1: Lat bias row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
10
100 sec
C1: Lat bias row
3 sets
Start
in App
D1: Upper back bias row (steeper)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
D1: Upper back bias row (steeper)
2 sets
Start
in App
E1: DB Preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
10
100 sec
E1: DB Preacher curl
3 sets
Start
in App
F1: hammer cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec
3
–
–
10
100 sec
F1: hammer cable curl
3 sets
Start
in App
G1: DB Wrist Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
G1: DB Wrist Extension
2 sets
Start
in App
Legs
A1: Seated hamstring curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
11
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec
A1: Seated hamstring curl
4 sets
Start
in App
B1: Squat of choice
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
B1: Squat of choice
2 sets
Start
in App
C1: Leg press of choice
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
C1: Leg press of choice
3 sets
Start
in App
D1: adductor
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
D1: adductor
2 sets
Start
in App
E1: quad extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
E1: quad extension
3 sets
Start
in App
F1: straight leg calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
15
100 sec
3
–
–
14
100 sec
4
–
–
12
100 sec
F1: straight leg calf raise
4 sets
Start
in App
Shoulder based push
A1: cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
11
100 sec
4
–
–
10
100 sec
A1: cable lateral raise
4 sets
Start
in App
B2: shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
B2: shoulder press
3 sets
Start
in App
C1: close grip machine press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
C1: close grip machine press
3 sets
Start
in App
D1: reverse cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
D1: reverse cable fly
3 sets
Start
in App
D2: chest cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
D2: chest cable fly
3 sets
Start
in App
E1: overhead tricep extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
11
100 sec
4
–
–
10
100 sec
E1: overhead tricep extension
4 sets
Start
in App
E2: abdominal crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
11
100 sec
4
–
–
10
100 sec
E2: abdominal crunch
4 sets
Start
in App
Pull B
A1: upper back bias pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
A1: upper back bias pulldown
3 sets
Start
in App
B1: upper back bias row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
B1: upper back bias row
3 sets
Start
in App
C1: Lat bias row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
8
100 sec
C1: Lat bias row
2 sets
Start
in App
D1: Lat pulldown of choice
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
12
100 sec
D1: Lat pulldown of choice
2 sets
Start
in App
E1: incline cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
E1: incline cable curl
3 sets
Start
in App
F1: preacher dumbell hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec
F1: preacher dumbell hammer curl
3 sets
Start
in App
G1: DB Wrist Extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
G1: DB Wrist Extension
2 sets
Start
in App
Workout 6
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1 sets
Start
in App