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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 12 sets | 5 reps | 60s | |
2. Barbell Bench Press | 5 sets | 12 reps | 60s | |
3. Pull-up | 5 sets | 12 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 12 reps | 60s | |
2. Seated Barbell Military Press | 5 sets | 12 reps | 60s | |
3. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 12 sets | 5 reps | 60s | +10lbs |
2. Barbell Bench Press | 5 sets | 12 reps | 60s | -55lbs |
3. Pull-up | 5 sets | 12 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 12 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 12 reps | 60s | +5lbs |
3. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 10 sets | 5 reps | 60s | +5lbs |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | +5lbs |
3. Pull-up | 5 sets | 10 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 10 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 10 reps | 60s | +5lbs |
3. Bent Over Barbell Row | 5 sets | 10 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 5 reps | 60s | +5lbs |
2. Barbell Bench Press | 5 sets | 8 reps | 60s | +5lbs |
3. Pull-up | 5 sets | 8 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 8 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 8 reps | 60s | |
3. Bent Over Barbell Row | 5 sets | 8 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 12 sets | 5 reps | 60s | -20lbs |
2. Barbell Bench Press | 5 sets | 12 reps | 60s | -15lbs |
3. Pull-up | 5 sets | 12 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 12 reps | 60s | -25lbs |
2. Seated Barbell Military Press | 5 sets | 12 reps | 60s | -10lbs |
3. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 12 sets | 5 reps | 60s | +5lbs |
2. Barbell Bench Press | 5 sets | 12 reps | 60s | +10lbs |
3. Pull-up | 5 sets | 12 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 12 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 12 reps | 60s | +5lbs |
3. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 10 sets | 5 reps | 60s | +5lbs |
2. Barbell Bench Press | 5 sets | 10 reps | 60s | +10lbs |
3. Pull-up | 5 sets | 10 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 10 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 10 reps | 60s | +5lbs |
3. Bent Over Barbell Row | 5 sets | 10 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Do an ab program of your choice after the exercises listed below
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 5 reps | 60s | +5lbs |
2. Barbell Bench Press | 5 sets | 8 reps | 60s | +5lbs |
3. Pull-up | 5 sets | 8 reps | 60s | |
4. Barbell Good-morning | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lunge | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
10. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 8 reps | 60s | +10lbs |
2. Seated Barbell Military Press | 5 sets | 8 reps | 60s | |
3. Bent Over Barbell Row | 5 sets | 8 reps | 60s | |
4. 45 Degree Leg Press | 3 sets | 10 - 15 reps | 60s | |
5. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
6. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
7. Dumbbell Bench Press![]() | 3 sets | 10 - 15 reps | 60s | |
8. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
9. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 8 reps | 60s | |
2. Squat with Chains | 3 sets | 8 reps | 60s | |
3. Close-Grip Bench Press![]() | 8 sets | 3 reps | 60s | |
4. Pull-up | 5 sets | 12 reps | 60s | |
5. Stiff-Legged Barbell Deadlift | 3 sets | 10 - 15 reps | 60s | |
6. Dumbbell Lunges![]() | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Standing Dumbbell Biceps Curl | 3 sets | 20 reps | 60s | |
10. Cable Triceps Pressdown![]() | 3 sets | 20 reps | 60s | |
11. Upright Barbell Row![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 8 reps | 60s | |
2. Barbell Block Pull | 3 sets | 8 reps | 60s | |
3. Barbell Incline Bench Press | 3 sets | 8 reps | 60s | |
4. Bent Over Barbell Row | 5 sets | 12 reps | 60s | |
5. Seated Leg Press | 3 sets | 10 - 15 reps | 60s | |
6. Bulgarian Split Squat On Smith Machine | 3 sets | 10 - 15 reps | 60s | |
7. One-Arm Bench Dumbbell Row | 3 sets | 10 - 15 reps | 60s | |
8. Incline Dumbbell Press![]() | 3 sets | 10 - 15 reps | 60s | |
9. Barbell Biceps Curl![]() | 3 sets | 20 reps | 60s | |
10. Cable Rear Delt Fly![]() | 3 sets | 20 reps | 60s |
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