Free personalized workout plan

21 Rep Back Muscle Emphasis 5 Day Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
26 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
Dips (Parallel) Bar, Pull up bar, 1 x Dumbbell, Flat Bench, Bodyweight, Barbell, Glute Ham Developer (GHD), PVC Pipe, Weight Plate, Seated Calf Raise Machine, 2 x Dumbbell, Squat Rack, Incline Bench, Decline Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Monday - Upper Workout A

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Circuit
Chest Dips
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Chin-up
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Chest Dips
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Chin-up
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bent-Arm Dumbbell Pullover
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Push-up
4 sets, 8 reps, (rest 60s)
Add weight on back for additional intensity
Time between exercises: 60s
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Tuesday - Lower Workout A

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Circuit
Barbell Sumo Deadlift
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Glute-Ham Raise (PVC Pipe Assisted)
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Barbell Hip Thrust with Bench
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Barbell Rear Lunge
6 sets, 5 reps, (rest 60s)
Each leg
Time between exercises: 60s
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Circuit

No media available

4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Workout B

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Circuit
Pull-up
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bent-Arm Dumbbell Pullover
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Wide Grip Upright Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Friday - Lower Workout B

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Circuit
Barbell Back Squat
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Barbell Hack Squat
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Sissy Squat
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Walking Dumbbell Lunge
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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No media available

4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Saturday - Upper Workout C

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Circuit
Barbell Incline Bench Press
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Barbell Rack Pull
7 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Bench Press
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-Bar Pullup
6 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Decline Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:25:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:25:01 GMT+0000 (Coordinated Universal Time)

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