Free personalized workout plan

Advanced full body training

By Myworkouts

Experience
Advanced (3+ years)
Time
49 minutes/day | 4 days/week
Good for
Build Muscle, Bodybuilding, Fat Loss, Tone Body, Gain Strength
Equipment
Barbell, Squat Rack, Pull up bar, 2 x Dumbbell, Decline Bench, Preacher Curl Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Flat Bench, Leg Extension Machine, Lying Leg Curl Machine, Lat Pulldown Bar, 45 Degree Leg Press Machine, Lat Pulldown Cable Machine, Incline Bench, Single D-Handle Attachment, Single Grip Handle Strap, Hammer Bar, Other, EZ Bar, Seated Leg Curl Machine, Rope Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Glutes, Hamstrings, Lats, Chest, Shoulders, Biceps, Triceps

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Barbell Hack Squat
1-2 sets, 15-20 reps, (rest 90s)
Time between exercises: 60s
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Barbell Good-morning
1-2 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Wide-Grip Pullup
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Bent Over Barbell Row
2 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Decline Dumbbell Flye
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Barbell Preacher Curl
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Standing Low Pulley Overhead Tricep Extension
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Chest, Shoulders, Triceps, Biceps, Quads, Hamstrings, Lats

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Barbell Bench Press
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Barbell Close-Grip Bench Press
1 set, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Cable Biceps Curl
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Leg Extensions
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Straight-Arm Lat Pulldown
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Quads, Back (Lower), Lats, Chest, Shoulders, Biceps, Triceps

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45 Degree Leg Press
1-2 sets, 15-20 reps, (rest 90s)
Time between exercises: 60s
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Barbell Straight-Leg Deadlift
1-2 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Close-Grip Front Lat Pulldown
2 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row
1-2 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Incline Cable Flye
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Cable Lateral Raise
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Lying Close-Grip Barbell Triceps Extension Behind The Head
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Chest, Shoulders, Biceps, Quads, Hamstrings, Lats

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Barbell Incline Bench Press
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press
2 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
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Weighted Chest Dip
1 set, 8-10 reps, (rest 90s)
Time between exercises: 60s
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EZ-Bar Curl
2 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Seated Leg Curl
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Rope Straight Arm Pull Down
2-3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 22:33:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:33:01 GMT+0000 (Coordinated Universal Time)

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