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Free personalized workout plan
Day 1: Day 1 - Push Day | Day 2: Day 2 - Pull Day | Day 3: Day 3 - Leg Day | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Incline Dumbbell Press![]() | 2 - 4 sets | 10 - 15, 10 - 15, 6 - 8, 6 - 8 reps | 60s | Single Drop Set |
2. Hammer Strength Bench Press![]() | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Double drop set |
3. Dumbbell Flys![]() | 2 - 3 sets | 15, 6 - 8, 6 - 8 reps | 60s | Single drop set |
4. Dumbbell Lateral Raise![]() | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Single drop set |
5. Upright Barbell Row![]() | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
6. Dumbbell One Arm Triceps Extension (on bench)![]() | 2 - 3 sets | 15, 10, 10 reps | 60s | Single drop set |
7. Rope Tricep Extension | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 2 - 4 sets | 10 - 15, 10 - 15, 6 - 8, 6 - 8 reps | 60s | Single drop set |
2. One-Arm Bent-Over Dumbbell Row | 2 - 3 sets | 15, 6 - 8, 6 - 8 reps | 60s | Double drop set |
3. Bent-Arm Dumbbell Pullover | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Double drop set |
4. Wide-Grip Lat Pulldown | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Single drop set |
5. Barbell Biceps Curl![]() | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
6. One-Arm Dumbbell Preacher Curl | 2 - 3 sets | 15, 10, 10 reps | 60s | Single drop set |
7. Barbell Shrug | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 2 - 3 sets | 15, 6 - 8, 6 - 8 reps | 60s | Single drop set |
2. Machine Hack Squat![]() | 2 - 4 sets | 10 - 15, 10 - 15, 6 - 8, 6 - 8 reps | 60s | Single drop set |
3. Dumbbell Lunges![]() | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Double drop set |
4. Standing Cable Hamstring Curl | 2 - 3 sets | 15, 8 - 10, 8 - 10 reps | 60s | Single drop set |
5. Lying Leg Curls | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
6. Seated Calf Raise Machine![]() | 2 - 3 sets | 15, 10, 10 reps | 60s | Double drop set |
7. One Leg 45 Degree Calf Raise | 2 - 3 sets | 15, 10, 10 reps | 60s | Single drop set |
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