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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 1 - 3 reps | 90s | |
2. Barbell Bench Press | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Seated Behind The Neck Press![]() | 3 sets | 7 - 9 reps | 60s | |
4. Weighted Triceps Dip | 3 sets | 3 - 4 reps | 60s | |
5. Cable Standing Fly![]() | 5 sets | 10 reps | 30s | |
6. Rope Tricep Extension | 5 sets | 10 reps | 30s | |
7. Seated Lateral Raise | 5 sets | 10 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 1 - 3 reps | 90s | |
2. Barbell Deadlift | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Weighted Chin-up | 3 sets | 7 - 9 reps | 60s | |
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip![]() | 3 sets | 10 reps | 60s | |
5. Barbell Shrug | 5 sets | 10 reps | 30s | Dumbbell, Barbell or Trap Bar |
6. Barbell Biceps Curl![]() | 5 sets | 10 reps | 30s | |
7. Cable Reverse Fly![]() | 5 sets | 10 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 1 - 3 reps | 90s | |
2. Barbell Squat | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Barbell Good-morning | 3 sets | 25 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 reps | 60s | |
5. Hyperextension![]() | 5 sets | 10 reps | 30s | |
6. Lying Leg Curls | 5 sets | 10 reps | 30s | |
7. Seated Calf Raise Machine![]() | 5 sets | 10 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 1 - 3 reps | 90s | |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Barbell Incline Bench Press | 3 sets | 7 - 9 reps | 60s | |
4. Close-Grip Bench Press![]() | 3 sets | 10 reps | 60s | |
5. Pec Dec | 5 sets | 10 reps | 30s | |
6. Straight Bar Tricep Extension | 5 sets | 10 reps | 30s | Rope, V-bar, or Straight Bar |
7. Cable Lateral Raise![]() | 5 sets | 10 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Snatch Grip Romanian Deadlift![]() | 5 sets | 1 - 3 reps | 90s | |
2. Snatch Grip Romanian Deadlift![]() | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Bent Over Barbell Row | 3 sets | 7 - 9 reps | 60s | |
4. Weighted Pullup![]() | 3 sets | 10 reps | 60s | |
5. One-Arm Bent-Over Dumbbell Row | 5 sets | 10 reps | 30s | |
6. Alternating Incline Dumbbell Biceps Curl | 5 sets | 10 reps | 30s | |
7. Cable Reverse Fly![]() | 5 sets | 10 reps | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crossed-Arm Barbell Front Squat![]() | 5 sets | 1 - 3 reps | 90s | |
2. Crossed-Arm Barbell Front Squat![]() | 1 set | AMAP reps | 60s | Use 25% less weight than your previous sets |
3. Romanian Deadlift | 3 sets | 7 - 9 reps | 60s | |
4. Barbell Hip Thrust with Bench | 3 sets | 10 reps | 60s | |
5. Dumbbell Lunges![]() | 5 sets | 10 reps | 30s | |
6. Leg Extensions | 5 sets | 10 reps | 30s | |
7. Hanging Straight Leg Raise![]() | 5 sets | 10 reps | 15s |
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