By Myworkouts
Advanced (3+ years) | |
81 minutes/day | |
Build Muscle, Fat Loss, Increase Stamina | |
Barbell, Bodyweight, Weight Plate Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Barbell Deadlift | 4 rounds | 30s | 10s | |
1B.Barbell Biceps Curl | 4 rounds | 30s | 10s | |
1C.Barbell Cheat Curl | 4 rounds | 30s | 10s | |
1D.Reach, Roll and Lift See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Weighted Pushup | 4 rounds | 30s | 10s | |
2B.Barbell Front Raise | 4 rounds | 30s | 10s | |
2C.Barbell French Press | 4 rounds | 30s | 10s | |
2D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Barbell Close Grip Bent-over Row | 4 rounds | 30s | 10s | |
3B.Reverse-Grip Barbell Curl | 4 rounds | 30s | 10s | |
3C.Barbell Yates Row | 4 rounds | 30s | 10s | |
3D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Standing Barbell Military Press (AKA Overhead Press) | 4 rounds | 30s | 10s | |
4B.Reverse Grip Barbell French Press | 4 rounds | 30s | 10s | |
4C.Barbell Reverse Pushup Burpee to Stand and Curl | 4 rounds | 30s | 10s | |
4D.Shoulder Circles See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Barbell Underhand Bent-over Row | 4 rounds | 30s | 10s | |
5B.Barbell 21s | 4 rounds | 30s | 10s | |
5C.Barbell Yates Row Reverse Grip | 4 rounds | 30s | 10s | |
5D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Plate Skull Crusher | 4 rounds | 30s | 10s | |
6B.Double E-Z Bar Roll-Out Chest Fly | 4 rounds | 30s | 10s | |
6C.Barbell Push Press | 4 rounds | 30s | 10s | |
6D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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