User Workout Routine
Full body 4 days/week, 3 muscle groups/session

descriptionMostly upper body and less legs, shoulders and back
authorCristian
last changeTue, 20th of April 2021 at 09:39am

1 ⋅ Monday

Legs and biceps

ExerciseSetsDuration per set
Rest
Jumping Jacks1✕30 s
30 s
Burpee1✕10 rep.
30 s
Side Lunge With Dumbbells (10F;10F)3✕10 rep.
30 s
Leg Curl With Dumbbell On Table (10;10;10)3✕10 rep.
30 s
Lunge With Dumbbells (10/12F/12F)3✕10 rep.
30 s
Front Squat With Barbell (10/12F/12)3✕10 rep.
30 s
Biceps-Curl With Dumbbells (10/12/14F)3✕10 rep.
30 s
Hammer Curl (7/9/9)3✕10 rep.
30 s
Rotating Bicep Curl (7F/7F/7)3✕10 rep.
30 s
Cross-Body Hammer Curl (7F/7F/7F)3✕10 rep.

2 ⋅ Tuesday

Chest, triceps and abs

ExerciseSetsDuration per set
Rest
Burpee1✕10 rep.
30 s
Decline Push-up (12/7/6)3✕10 rep.
30 s
Bench Press With Dumbbells (16F/16F/16)3✕10 rep.
30 s
Crush Press / Squeeze Press (14/16/16)3✕10 rep.
30 s
Triceps Extension Push-up / Sphinx Push-up (F F)3✕10 rep.
30 s
Triceps Extension / French Press, Overhand Grip (5/7/9F 5/7/9)3✕10 rep.
30 s
Rollout On Knees3✕10 rep.
30 s
Side Bridge3✕10 rep.
30 s
Jackknife3✕10 rep.

3 ⋅ Thursday

Back, biceps, abs (45 min)

ExerciseSetsDuration per set
Rest
Bent Over Twist With Broomstick1✕30 s
30 s
Kayaking1✕30 s
30 s
Reverse Snow Angel1✕10 rep.
30 s
Deadlift With Barbell (10/15/21F 10/15/17)3✕10 rep.
30 s
Pull-up3✕10 rep.
30 s
Bent Over Row With Barbell, Overhand Grip (10/15/21 10/15/17F)3✕10 rep.
30 s
Drag Curl With EZ Bar (10/10/10F 10/10F/10F)3✕10 rep.
30 s
Lateral Biceps-Curl (7/7/7 7/7/7)3✕10 rep.
30 s
Concentration Curl (9F/9F/9 7/7/7)3✕10 rep.
30 s
In and outs / Knee Tuck3✕10 rep.
30 s
Plank With Hip Twists3✕10 rep.
30 s
Russian Twist With Weight (7F/7/7 7/7/7)3✕10 rep.

4 ⋅ Saturday

Chest, triceps and shoulders

ExerciseSetsDuration per set
Rest
Burpee1✕10 rep.
30 s
Push-up1✕10 rep.
30 s
Fly (13/17/17 13/15/17 14/16/18)3✕10 rep.
30 s
Renegade Row (2/2/2 2/2/2 4F/4F/4F)3✕10 rep.
30 s
Bent Arm Pullover With Dumbbell (10/14/14 10/12/14 11/11/15)3✕10 rep.
30 s
Diamond Push-up (F F F)3✕10 rep.
30 s
Triceps Kickback On Bench (4F/4F/4F 2F/2F/2 2F/2F/2)3✕10 rep.
30 s
Lateral Raise With Barbell (2/4/6 2/3/4 2/4/4)3✕10 rep.
30 s
Bent Over Row With Barbell, Overhand Grip (10/15/20 10/15/20 10/15/20)3✕10 rep.
30 s
Thruster With Barbell (10/10/10 10F/10F/10F 10F/10F/10F)3✕10 rep.
(Regard the upper and lower case)
Frequently asked questions around the training e.g. a workout routine instruction