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Free personalized workout plan
Day 1: Monday - Day 1 | Day 2: Rest | Day 3: Wednesday - Day 2 | Day 4: Rest | Day 5: Friday - Day 3 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 5 reps | 180s | |
2. Barbell Bench Press | 5 sets | 5 reps | 180s | |
3. Bent Over Barbell Row | 5 sets | 5 reps | 180s | |
4. Weighted 45 Degree Hyperextension | 2 sets | 5 - 8 reps | 180s | |
5. Weighted Crunch | 4 sets | 5 - 8 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 5 reps | 60s | |
2. Barbell Incline Bench Press | 4 sets | 5 reps | 180s | |
3. Barbell Deadlift | 4 sets | 5 reps | 180s | |
4. Sit Up | 3 sets | 10 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 5, 5, 5, 5, 3, 8 reps | 180s | |
2. Barbell Bench Press | 6 sets | 5, 5, 5, 5, 3, 8 reps | 180s | |
3. Bent Over Barbell Row | 6 sets | 5, 5, 5, 5, 3, 8 reps | 180s | |
4. Weighted Triceps Dip | 3 sets | 5 - 8 reps | 165s | |
5. Barbell Biceps Curl![]() | 3 sets | 8 - 3 reps | 180s | |
6. Cable Tricep Extension![]() | 3 sets | 5 - 8 reps | 180s |
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