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Day 1: Monday and Thursday - Workout 1 | Day 2: Tuesday and Friday - Workout 2 | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 7 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
2. Wide-Grip Lat Pulldown | 7 sets | 12, 12, AMAP, AMAP, AMAP, AMAP, AMAP reps | 60s | |
3. Seated Lateral Raise | 5 sets | 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
4. Cable Reverse Fly![]() | 4 sets | 10 - 15 reps | 60s | |
5. Seated Dumbbell Arnold Press![]() | 4 sets | 6 - 10 reps | 60s | |
6. Barbell Shrug | 3 sets | 6 - 10 reps | 60s | |
7A. Crunches![]() | 3 sets | 15 - 20 reps | 60s | |
7B. Lying Floor Leg Raise | 3 sets | 15 - 20 reps | 60s | |
7C. Bicycle Crunch | 3 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Machine Calf Raise | 4 sets | 12, 10 - 15, 10 - 15, 10 - 15 reps | 60s | |
2A. Standing One Leg Calf Raise With Dumbbell | 3 sets | 10 - 15 reps | 60s | |
2B. Seated Calf Raise Machine![]() | 3 sets | 10 - 15 reps | 60s | |
3. Front Squat (Clean Grip)![]() | 6 sets | 12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
4. Stiff-Legged Dumbbell Deadlift | 5 sets | 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
5. Barbell Walking Lunge | 3 sets | 15 reps | 60s | 3 lengths |
6A. Barbell Biceps Curl![]() | 5 sets | 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
6B. Tricep Dips![]() | 5 sets | 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps | 60s | |
7A. Sit Up | 3 sets | 15 - 20, 1, 1 reps | 60s | |
7B. Hanging Straight Leg Raise![]() | 3 sets | 15 - 20, 1, 1 reps | 60s | |
7C. Plank | 3 sets | 30s | 60s | 30 Secs |
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