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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Arnold Press![]() | 3 - 4 sets | 12 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
3. Dumbbell Incline Lateral Raise![]() | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat![]() | 4 sets | 10 - 12 reps | 90s | |
2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
4. Goblet Squat![]() | 3 sets | 1 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
2. High Inverted Row![]() | 3 - 4 sets | 12 - 15 reps | 90s | |
3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Cable Inner Chest Press![]() | 3 sets | 12 - 15 reps | 90s | |
4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1B. Chin-up![]() | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
1C. Decline Barbell Bench Press![]() | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Arnold Press![]() | 3 - 4 sets | 12 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
3. Dumbbell Incline Lateral Raise![]() | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat![]() | 4 sets | 10 - 12 reps | 90s | |
2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
4. Goblet Squat![]() | 3 sets | 1 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
2. High Inverted Row![]() | 3 - 4 sets | 12 - 15 reps | 90s | |
3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Cable Inner Chest Press![]() | 3 sets | 12 - 15 reps | 90s | |
4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1B. Chin-up![]() | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
1C. Decline Barbell Bench Press![]() | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Arnold Press![]() | 3 - 4 sets | 12 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
3. Dumbbell Incline Lateral Raise![]() | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat![]() | 4 sets | 10 - 12 reps | 90s | |
2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
4. Goblet Squat![]() | 3 sets | 1 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
2. High Inverted Row![]() | 3 - 4 sets | 12 - 15 reps | 90s | |
3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Cable Inner Chest Press![]() | 3 sets | 12 - 15 reps | 90s | |
4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1B. Chin-up![]() | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
1C. Decline Barbell Bench Press![]() | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Arnold Press![]() | 3 - 4 sets | 12 reps | 90s | |
2. Pike Push-up on Bench | 4 sets | 15 - 20 reps | 60s | |
3. Dumbbell Incline Lateral Raise![]() | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Bent Over Low Pulley Rear Delt Fly | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat![]() | 4 sets | 10 - 12 reps | 90s | |
2. Barbell Hip Thrust with Bench | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Barbell Rear Lunge | 3 - 4 sets | 10 - 15 reps | 90s | each leg |
4. Goblet Squat![]() | 3 sets | 1 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Close Grip Bent-over Row | 3 - 4 sets | 12 reps | 90s | |
2. High Inverted Row![]() | 3 - 4 sets | 12 - 15 reps | 90s | |
3. Wide-Grip Lat Pulldown | 3 - 4 sets | 12 - 15 reps | 60s | |
4. Rope Straight Arm Pull Down | 2 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
2. Neutral-Grip Dumbbell Incline Bench Press | 3 - 4 sets | 10 - 12 reps | 90s | |
3. Cable Inner Chest Press![]() | 3 sets | 12 - 15 reps | 90s | |
4. Pec Dec | 3 - 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Barbell Military Press | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1B. Chin-up![]() | 5 sets | 8 - 12 reps | 120s | rest 60 seconds |
1C. Decline Barbell Bench Press![]() | 5 sets | 10 - 12 reps | 120s | rest 60 seconds |
1D. Walking Dumbbell Lunge | 5 sets | 15 - 20 reps | 120s | each leg |
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