By Myworkouts
Advanced (3+ years) | |
59 minutes/day | 2 days/week | |
Build Muscle, Bodybuilding, Gain Strength | |
2 x Dumbbell, Flat Bench, Barbell, Pull up bar, Loop Bands Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Full Body | Day 2: Rest | Day 3: Full Body | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Dumbbell Bulgarian Split Squat | 4 sets | 8 reps | 60s | |
2.Dumbbell Deadlift | 4 sets | 8 reps | 60s | |
3.Barbell Bench Press | 4 sets | 8 reps | 60s | |
4.Barbell Pendlay Row | 4 sets | 8 reps | 60s | |
5.Pull-up | 4 sets | 8 reps | 60s | |
6.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Banded One-Arm Chest Press See Exercise Notes | 4 sets | 5 reps | 60s | |
2.Banded One-Arm Chest Press See Exercise Notes | 4 sets | 8 reps | 60s | |
3.Barbell Front Raise | 4 sets | 8 reps | 60s | |
4.Chin-up | 4 sets | 8 reps | 60s | |
5.Banded Front Squat | 4 sets | 8 reps | 60s | |
6.Vertical Depth Jump | 4 sets | 8 reps | 60s | |
7.Barbell Ab Rollout | 4 sets | 8 reps | 60s |
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