Experience
Free personalized workout plan
Day 1: Monday - Workout A | Day 2: Rest | Day 3: Wednesday - Workout B | Day 4: Rest | Day 5: Friday - Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 7 sets | 10, 5, 5, 5, 5, 5, 20 reps | 60s | 10 warm up reps, 5 working sets, 1 Variable Set |
2. Seated Barbell Military Press | 6 sets | 5, 5, 5, 5, 5, 20 reps | 60s | 5 working sets, 1 Variable Set |
3A. Dumbbell Lateral Raise![]() | 5 sets | 5 reps | 60s | 5 working sets, 1 Variable Set |
3B. Dumbbell Shrug![]() | 5 sets | 10 reps | 60s | |
4. Cable Tricep Extension![]() | 4 sets | 10, 10, 10, 20 reps | 60s | 5 working sets, 1 Variable Set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 4 sets | 5, 3, 2, 1 reps | 60s | |
1B. Pull-up | 4 sets | 10 reps | 60s | |
2. One-Arm Bent-Over Dumbbell Row | 6 sets | 5, 5, 5, 5, 5, 20 reps | 60s | 5 working sets, 1 Variable Set |
3. Close-Grip Underhand Lat Pulldown![]() | 6 sets | 5, 5, 5, 5, 5, 20 reps | 60s | 5 working sets, 1 Variable Set |
4. Barbell Biceps Curl![]() | 6 sets | 5, 5, 5, 5, 5, 20 reps | 60s | 5 working sets, 1 Variable Set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 7 sets | 10, 5, 5, 5, 5, 5, 20 reps | 60s | 10 warm up reps, 5 working sets, 1 Variable Set |
2. Dumbbell Lunges![]() | 6 sets | 5, 5, 5, 5, 5, 20 reps | 60s | 5 working sets, 1 Variable Set |
3. Weighted Crunch | 4 sets | 10, 10, 10, 20 reps | 60s | Last set is variable set, use no weight |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar split workouts
See More Workouts with similar equipment
See More 3 day workouts that are 48 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.