By Myworkouts
Intermediate (2-3 years) | |
44 minutes/day | 3 days/week | |
Build Muscle, Bodybuilding, Gain Strength | |
Bodyweight, 2 x Dumbbell, Loop Bands, 2 x Kettlebell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Bodyweight Squat | 4 sets | 8 reps | 60s | |
2.Dumbbell Deadlift | 4 sets | 8 reps | 60s | |
3.Push-up | 4 sets | 8 reps | 60s | |
4.Bent Over Two-Dumbbell Row | 4 sets | 8 reps | 60s | |
5.Neutral Grip Alternating Dumbbell Row | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Banded One-Arm Chest Press | 4 sets | 5 reps | 60s | |
2.Banded One-Arm Chest Press | 4 sets | 8 reps | 60s | |
3.Rear Delt Raise | 4 sets | 8 reps | 60s | |
4.Kettlebell Renegade Row | 4 sets | 8 reps | 60s | |
5.Banded Front Squat | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Banded Pushup | 4 sets | 5 reps | 60s | |
2.Lateral burpee | 4 sets | 8 reps | 60s | |
3.Dumbbell Bicep Curl Pronated Grip | 4 sets | 8 reps | 60s | |
4.Straight Arm Pulldown with Resistance Band | 4 sets | 8 reps | 60s | |
5.Dumbbell Lunges | 4 sets | 8 reps | 60s |
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