By Myworkouts
Advanced (3+ years) | |
38 minutes/day | |
Gain Strength, Build Muscle, Increase Stamina | |
Weight Plate, Barbell, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Weighted Pushup | 4 rounds | 30s | 10s | |
1B.Double E-Z Bar Roll-Out Chest Fly | 4 rounds | 30s | 10s | |
1C.Barbell Push Up | 4 rounds | 30s | 10s | |
1D.Two-Arm Doorway Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Clap Pushup To Plate Drag | 4 rounds | 30s | 10s | |
2B.One arm Deficit Push-up | 4 rounds | 30s | 10s | |
2C.Svend Press | 4 rounds | 30s | 10s | |
2D.Elbows Back See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Explosive Push ups Wide to Narrow | 4 rounds | 30s | 10s | |
3B.Kneeling Plate Chest Press | 4 rounds | 30s | 10s | |
3C.Standing Front Plate Press | 4 rounds | 30s | 10s | |
3D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.