Experience
Free personalized workout plan
Day 1: Monday - Chest and Triceps | Day 2: Tuesday - Back and Biceps | Day 3: Rest | Day 4: Thursday - Shoulders and Forearms | Day 5: Friday - Legs | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | 10, 8, 8, 6 reps | 60s | |
2. Barbell Incline Bench Press | 3 sets | 8, 8, 6 reps | 60s | |
3. Decline Barbell Bench Press![]() | 3 sets | 8, 8, 6 reps | 60s | |
4. Dumbbell Flys![]() | 2 sets | 10 reps | 60s | |
5. Bent-Arm Dumbbell Pullover | 2 sets | 8 reps | 60s | |
6. Straight Bar Tricep Extension | 4 sets | 10, 8, 8, 6 reps | 60s | Adding weights |
7. Tricep Dips![]() | 3 sets | 10 reps | 60s | |
8. Bench Dip | 3 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 10, 8, 8, 6, 4 reps | 60s | |
2. Seated Cable Row![]() | 2 sets | 8 reps | 60s | |
3. Chin-up![]() | 2 sets | 8 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 8 reps | 60s | |
5. Close-Grip Front Lat Pulldown![]() | 3 sets | 10, 10, 8 reps | 60s | |
6. Barbell Biceps Curl![]() | 3 sets | 8, 8, 6 reps | 60s | |
7. EZ-Bar Preacher Curl![]() | 3 sets | 8, 8, 6 reps | 60s | |
8. Alternating Incline Dumbbell Biceps Curl | 2 sets | 12 - 14 reps | 60s | |
9. One-Arm Dumbbell Concentration Curl | 2 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 10 reps | 60s | |
2. Seated Rear Lateral Raise | 3 sets | 8 - 10 reps | 60s | |
3. Seated Machine Shoulder (Military) Press![]() | 3 sets | 10 reps | 60s | |
4. Dumbbell Lateral Raise![]() | 2 sets | 10 reps | 60s | |
5. Dumbbell Shrug![]() | 2 sets | 10 reps | 60s | Can be supersetted. |
6. Upright Barbell Row![]() | 2 sets | 10 reps | 60s | Can be supersetted. |
7. Seated Palm-Up Barbell Wrist Curl | 4 sets | 10 reps | 60s | |
8. Standing Palms-Up Barbell Behind The Back Wrist Curl | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 10, 8, 8, 6, 4 reps | 60s | |
2. Leg Extensions | 3 sets | 12 reps | 60s | |
3. Lying Leg Curls | 3 sets | 12 reps | 60s | |
4. Barbell Standing Leg Calf Raise | 4 sets | 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 2 sets | 12 reps | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar split workouts
See More Workouts with similar equipment
See More 4 day workouts that are 71 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.