By Myworkouts
Intermediate (2-3 years) | |
81 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Bodyweight, Flat Bench, Handle Resistance Bands, Suspension (TRX), Vertical Knee Raise, EZ Bar, Weight Plate, Tricep Rope Attachment, Single Grip Handle Strap Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Standing Alternating Dumbbell Curls | 4 rounds | 30s | 10s | |
1B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
1C.Cable Biceps Curl | 4 rounds | 30s | 10s | |
1D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Skullcrusher | 4 rounds | 30s | 10s | |
2B.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
2C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
2D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Chair Leg Raise | 4 rounds | 30s | 10s | |
3B.Side Plank to Reach Under | 4 rounds | 30s | 10s | |
3C.V-up | 4 rounds | 30s | 10s | |
3D.Crunches See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
4B.Weighted Bench Dip | 4 rounds | 30s | 10s | |
4C.Push-Ups - Close Triceps Position | 4 rounds | 30s | 10s | |
4D.Tricep Side Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Hammer Curl | 4 rounds | 30s | 10s | |
5B.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
5C.Seated Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
5D.Seated Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Kneeling Cable Crunch | 4 rounds | 30s | 10s | |
6B.Cable Twist | 4 rounds | 30s | 10s | |
6C.Butterfly Sit-up | 4 rounds | 30s | 10s | |
6D.Shoulder Tap See Exercise Notes | 4 rounds | 30s | 10s |
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