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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 - 4 sets | 15 - 20 reps | 30s | |
2. Barbell Squat | 3 - 4 sets | 8 - 10 reps | 120s | Go down at least parallel |
3. Dumbbell Lunges![]() | 3 sets | 10 reps | 60s | |
4. Dumbbell Deadlift![]() | 3 sets | 10 reps | 60s | |
5. Lying Leg Curls | 2 sets | 12 - 15 reps | 60s | Squeeze and hold at the top for 2 secs. Bring down the weight slowly. |
6. Standing Calf Raises | 3 sets | 15 - 10 reps | 30s | Squeeze and hold at the top for 2 secs |
7. Seated Dumbbell Calf Raise![]() | 3 sets | 10 reps | 45s | Squeeze and hold at the top for 2 secs |
8. Plank | 3 sets | 30 - 60 reps | 30s | |
9. General Side Plank![]() | 3 sets | 30s | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 2 - 3 sets | 10 - 15 reps | 60s | |
2. Barbell Bench Press | 3 - 4 sets | 8 - 10 reps | 120s | |
3. Dumbbell Fly On Incline Bench![]() | 3 sets | 12 - 15 reps | 60s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10 reps | 45s | |
5. Decline Pushup![]() | 2 sets | AMAP reps | 60s | Go slow on your way down and explode back up |
6. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 8 - 10 reps | 60s | |
7. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 45s | Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch your body throughout the whole set. |
8. Rear Delt Raise | 3 sets | 10 - 15 reps | 45s | Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch each other throughout the whole set. |
9. French Press![]() | 3 sets | 10 - 12 reps | 60s | |
10. Cable Tricep Extension![]() | 3 sets | 12 - 15 reps | 45s | Use a rope for this exercise. Try to pull apart the ropes at the bottom of the movement and squeeze your triceps for 2 secs at the bottom before going back up. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 4 - 5 sets | AMAP reps | 60s | |
2. Underhand-Grip Lat Pulldown![]() | 3 sets | 10 - 12 reps | 60s | |
3. Bent Over Barbell Row | 3 - 4 sets | 8 - 10 reps | 60s | |
4. Seated Cable Row![]() | 3 sets | 10 - 12 reps | 45s | Pull the cable towards your navel, squeeze your back and shoulder blades together, hold for a second or two before releasing the cable slowly again. |
5. Hyperextension![]() | 3 sets | 10 - 12 reps | 45s | If bodyweight hyperextension is easy for you, you can do weighted hyperextension. |
6. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s | |
7. Alternating Incline Dumbbell Biceps Curl | 3 sets | 10 - 12 reps | 45s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 - 4 sets | 15 - 20 reps | 30s | |
2. Crossed-Arm Barbell Front Squat![]() | 3 - 4 sets | 8 - 10 reps | 120s | Go down at least parallel |
3. Dumbbell Step-Up![]() | 3 sets | 10 reps | 60s | |
4. Romanian Deadlift | 3 sets | 10 reps | 60s | |
5. Leg Curl (on stability ball) | 2 sets | 12 - 15 reps | 60s | Squeeze and hold at the top for 2 secs. Bring down the weight slowly. |
6. Standing Calf Raises | 3 sets | 15 - 10 reps | 30s | Squeeze and hold at the top for 2 secs |
7. One Leg Smith Machine Seated Calf Raise | 3 sets | 10 reps | 45s | Squeeze and hold at the top for 2 secs |
8. Plank With Feet On Bench | 3 sets | 30 - 60 reps | 30s | |
9. Kettlebell Turkish Get-Up (Lunge style)![]() | 3 sets | 10 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Face Pull![]() | 2 - 3 sets | 10 - 15 reps | 60s | This should be done at the start of your workout to warm up your scapula and shoulder joints in order to prevent any chances of injury from heavy pressing movements. |
2. Barbell Incline Bench Press | 3 - 4 sets | 8 - 10 reps | 120s | Bring the bar all the way down to your chest in a slow and controlled fashion, pause for a second and then explode up from there |
3. Dumbbell Flys![]() | 3 sets | 12 - 15 reps | 60s | |
4. Barbell Pullover | 3 sets | 10 reps | 45s | |
5. Decline Pushup![]() | 2 sets | AMAP reps | 60s | Go slow on your way down and explode back up |
6. Standing Neutral Grip Alternating Dumbbell Press | 3 sets | 8 - 10 reps | 60s | |
7. Cable Lateral Raise![]() | 3 sets | 10 - 15 reps | 45s | Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch your body throughout the whole set. |
8. Incline Reverse Dumbbell Flye![]() | 3 sets | 10 - 15 reps | 45s | Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch each other throughout the whole set. |
9. Standing Low Pulley Overhead Tricep Extension | 3 sets | 10 - 12 reps | 60s | |
10. Cable Tricep Kickback![]() | 3 sets | 12 - 15 reps | 45s | Use a rope for this exercise. Try to pull apart the ropes at the bottom of the movement and squeeze your triceps for 2 secs at the bottom before going back up. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Chin-up![]() | 4 - 5 sets | AMAP reps | 60s | |
2. Wide-Grip Lat Pulldown | 3 sets | 10 - 12 reps | 60s | |
3. Reverse Grip Incline Bench Barbell Row | 3 - 4 sets | 8 - 10 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 12 reps | 45s | Focus on squeezing your back and shoulder blades |
5. Lever Reverse Hyper-extension (plate loaded) | 3 sets | 10 - 12 reps | 45s | If bodyweight hyperextension is easy for you, you can do weighted hyperextension. |
6. EZ Bar Reverse Grip Barbell Curl![]() | 3 sets | 10 reps | 60s | |
7. Alternate Incline Hammer Curl | 3 sets | 10 - 12 reps | 45s |
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