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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
2. Incline Dumbbell Press![]() | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
3. Cable Standing Fly![]() | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
3. One Leg 45 Degree Leg Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close Grip Pull Up![]() | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
2. Incline Bench Barbell Row![]() | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
2. Incline Dumbbell Press![]() | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
3. Cable Standing Fly![]() | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
3. One Leg 45 Degree Leg Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close Grip Pull Up![]() | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
2. Incline Bench Barbell Row![]() | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 |
2. Incline Dumbbell Press![]() | 3 - 4 sets | 8 - 10 reps | 90s | 2110 |
3. Cable Standing Fly![]() | 2 - 3 sets | 15 - 20 reps | 60s | 2010 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Sumo Deadlift | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | |
2. Dumbbell Bulgarian Split Squat![]() | 3 - 4 sets | 8 - 10 reps | 120s | 3110 |
3. One Leg 45 Degree Leg Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close Grip Pull Up![]() | 6 sets | 7, 5, 3, 7, 5, 3 reps | 240s | 30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps. |
2. Incline Bench Barbell Row![]() | 3 - 4 sets | 8 - 10 reps | 90s | 41x0 |
3. Straight-Arm Pulldown | 2 - 3 sets | 15 - 20 reps | 60s | 20x0 |
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