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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 8 - 10 reps | 60s | |
2. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
3. Cable Crossovers (upper chest)![]() | 5 sets | 10 - 15 reps | 60s | |
4. Barbell Deadlift | 3 sets | 6 - 8 reps | 60s | |
5. Wide-Grip Pullup | 5 sets | 15 reps | 60s | |
6. One-Arm Bent-Over Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Barbell Rollout | 3 sets | 8 - 12 reps | 60s | |
8. Hanging Leg Raise![]() | 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 - 12 reps | 60s | |
2. Upright Barbell Row![]() | 3 sets | 10 - 15 reps | 60s | |
3. Rear Delt Raise | 5 sets | 10 - 15 reps | 60s | |
4. Cable Tricep Extension![]() | 4 sets | 10 - 15 reps | 60s | |
5. EZ-Bar Skullcrusher![]() | 4 sets | 10 - 12 reps | 60s | |
6. Barbell Biceps Curl![]() | 4 sets | 8 - 12 reps | 60s | |
7. Cable One Arm Curl![]() | 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 6 - 12 reps | 60s | |
2. Machine Hack Squat![]() | 3 sets | 10 - 12 reps | 60s | |
3. Leg Extensions | 3 sets | 10 - 15 reps | 60s | |
4. Barbell Good-morning | 3 sets | 8 - 10 reps | 60s | |
5. Lying Leg Curls | 5 sets | 10 - 15 reps | 60s | |
6. Seated Calf Raise Machine![]() | 4 sets | 12 - 15 reps | 60s | |
7. Standing Calf Raises | 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 8 - 10 reps | 60s | |
2. Chest Dips![]() | 3 sets | 10 - 15 reps | 60s | |
3. Dumbbell Flys![]() | 5 sets | 10 - 15 reps | 60s | |
4. Bent Over Barbell Row | 3 sets | 8 - 10 reps | 60s | |
5. Lat Pulldown | 5 sets | 8 - 12 reps | 60s | |
6. Seated Cable Row![]() | 3 sets | 10 - 15 reps | 60s | |
7. Plank | 3 sets | 60s | 60s | |
8. Dumbbell Side Bend![]() | 3 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 10 reps | 60s | |
2. Dumbbell Lateral Raise![]() | 5 sets | 10 - 15 reps | 60s | |
3. Single Arm Landmine Press | 3 sets | 10 - 12 reps | 60s | |
4. Seated Barbell Overhead Triceps Extension![]() | 4 sets | 8 - 10 reps | 60s | |
5. Dumbbell One Arm Triceps Extension (on bench)![]() | 4 sets | 10 - 12 reps | 60s | |
6. Seated Dumbbell Biceps Curl![]() | 4 sets | 10 - 12 reps | 60s | |
7. EZ-Bar Preacher Curl![]() | 4 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 5 sets | 20 reps | 60s | |
2. Barbell Walking Lunge | 3 sets | 10 - 12 reps | 60s | |
3. Dumbbell Bulgarian Split Squat![]() | 3 sets | 10 - 12 reps | 60s | |
4. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 60s | |
5. Single Leg Curl![]() | 5 sets | 10 - 15 reps | 60s | |
6. Standing Barbell Calf Raise on Floor | 4 sets | 12 - 15 reps | 60s | |
7. Sled 45 Degree Calf Press![]() | 4 sets | 12 - 15 reps | 60s |
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