By Myworkouts
Intermediate (2-3 years) | |
44 minutes/day | 3 days/week | |
Bodybuilding, Build Muscle, Gain Strength | |
Loop Bands, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Bodyweight, Pull up bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Lower | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Banded Pushup | 4 sets | 8 reps | 60s | |
2.Single-Arm Standing Dumbbell Shoulder Press | 4 sets | 8 reps | 60s | |
3.Eccentric Only Incline Push Up | 4 sets | 8 reps | 60s | |
4.Seated Dumbbell Shoulder Press | 4 sets | 8 reps | 60s | |
5.Close Grip Push Up | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Straight Arm Pulldown with Resistance Band | 4 sets | 8 reps | 60s | |
2.Pull-up | 4 sets | 8 reps | 60s | |
3.Dumbbell Deadlift | 4 sets | 8 reps | 60s | |
4.One-Arm Bent-Over Dumbbell Row | 4 sets | 8 reps | 60s | |
5.Alternate Hammer Curl | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Goblet Side Lunge | 4 sets | 5 reps | 60s | |
2.Dumbbell Bulgarian Split Squat | 4 sets | 8 reps | 60s | |
3.Banded Front Squat | 4 sets | 8 reps | 60s | |
4.Alternating Step Down | 4 sets | 8 reps | 60s | |
5.Single Leg Bodyweight Deadlift | 4 sets | 8 reps | 60s |
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