3 day 45 min Muscle Group Split Workout

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 50 minutes/day | 3 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
30%

Split workout that breaks up

  • Chest & Back Day
  • Shoulders & Arms Day
  • Legs & Abs Day
Show More
ExpandMore
Description

Week 1 Overview


Day 1 - Upper

Scroll to top

Banded Pushup demonstrationPlay Banded Pushup demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Eccentric Only Incline Push Up demonstrationPlay Eccentric Only Incline Push Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Upper

Scroll to top

Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Concentration Curl with Resistance Band demonstrationPlay Kneeling Concentration Curl with Resistance Band demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Push

Scroll to top

Goblet Side Lunge demonstrationPlay Goblet Side Lunge demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Banded Front Squat demonstrationPlay Banded Front Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Donkey Calf Raises - with Weight Plate
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Single-Leg Raise demonstrationPlay Hanging Single-Leg Raise demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/29/2021, UTC


Last Updated: 10/29/2021, UTC

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.