By Jacob Osborn
Advanced (3+ years) | |
279 minutes/day | 6 days/week | |
Build Muscle, Bodybuilding, Gain Strength | |
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Dips (Parallel) Bar, 1 x Dumbbell, Pull up bar, T-Bar Row Machine, Row Cable Machine, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Weight Plate, Seated Calf Raise Machine, Steps, Other, Bodyweight, Rope Cable Machine, Straight Bar Attachment, Vertical Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
2.Seated Dumbbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
3.One-Arm Dumbbell Concentration Curl | 6 sets | 6 - 10 reps | 60s | |
4.Barbell Close-Grip Bench Press | 6 sets | 6 - 10 reps | 60s | |
5.Cable Pushdown | 6 sets | 6 - 10 reps | 60s | |
6.Barbell French Press | 6 sets | 6 - 10 reps | 60s | |
7.One Arm Standing Dumbbell Extension | 6 sets | 6 - 10 reps | 60s | |
8.Seated Barbell Military Press | 6 sets | 6 - 10 reps | 60s | |
9.Dumbbell Lateral Raise | 6 sets | 6 - 10 reps | 60s | |
10.Seated Rear Lateral Raise | 5 sets | 6 - 10 reps | 60s | |
11.Cable Lateral Raise | 5 sets | 10 - 12 reps | 60s | |
12.Barbell Standing Leg Calf Raise | 10 sets | 10 reps | 60s | |
13.Seated Calf Raise Machine | 8 sets | 15 reps | 60s | |
14.Standing One Leg Calf Raise With Dumbbell | 6 sets | 12 reps | 60s | |
15.Seated Palm-Up Barbell Wrist Curl | 4 sets | 10 reps | 60s | |
16.Reverse-Grip Barbell Curl | 4 sets | 8 reps | 60s | |
17.Cable Roller Wrist Extension | 1 set | AMAP reps | 60s | |
18.Crunches | 1 set | 30 min | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
2.Seated Dumbbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
3.One-Arm Dumbbell Concentration Curl | 6 sets | 6 - 10 reps | 60s | |
4.Barbell Close-Grip Bench Press | 6 sets | 6 - 10 reps | 60s | |
5.Cable Pushdown | 6 sets | 6 - 10 reps | 60s | |
6.Barbell French Press | 6 sets | 6 - 10 reps | 60s | |
7.One Arm Standing Dumbbell Extension | 6 sets | 6 - 10 reps | 60s | |
8.Seated Barbell Military Press | 6 sets | 6 - 10 reps | 60s | |
9.Dumbbell Lateral Raise | 6 sets | 6 - 10 reps | 60s | |
10.Seated Rear Lateral Raise | 5 sets | 6 - 10 reps | 60s | |
11.Cable Lateral Raise | 5 sets | 10 - 12 reps | 60s | |
12.Barbell Standing Leg Calf Raise | 10 sets | 10 reps | 60s | |
13.Seated Calf Raise Machine | 8 sets | 15 reps | 60s | |
14.Standing One Leg Calf Raise With Dumbbell | 6 sets | 12 reps | 60s | |
15.Seated Palm-Up Barbell Wrist Curl | 4 sets | 10 reps | 60s | |
16.Reverse-Grip Barbell Curl | 4 sets | 8 reps | 60s | |
17.Cable Roller Wrist Extension | 1 set | AMAP reps | 60s | |
18.Crunches | 1 set | 30 min | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
2.Seated Dumbbell Biceps Curl | 6 sets | 6 - 10 reps | 60s | |
3.One-Arm Dumbbell Concentration Curl | 6 sets | 6 - 10 reps | 60s | |
4.Barbell Close-Grip Bench Press | 6 sets | 6 - 10 reps | 60s | |
5.Cable Pushdown | 6 sets | 6 - 10 reps | 60s | |
6.Barbell French Press | 6 sets | 6 - 10 reps | 60s | |
7.One Arm Standing Dumbbell Extension | 6 sets | 6 - 10 reps | 60s | |
8.Seated Barbell Military Press | 6 sets | 6 - 10 reps | 60s | |
9.Dumbbell Lateral Raise | 6 sets | 6 - 10 reps | 60s | |
10.Seated Rear Lateral Raise | 5 sets | 6 - 10 reps | 60s | |
11.Cable Lateral Raise | 5 sets | 10 - 12 reps | 60s | |
12.Barbell Standing Leg Calf Raise | 10 sets | 10 reps | 60s | |
13.Seated Calf Raise Machine | 8 sets | 15 reps | 60s | |
14.Standing One Leg Calf Raise With Dumbbell | 6 sets | 12 reps | 60s | |
15.Seated Palm-Up Barbell Wrist Curl | 4 sets | 10 reps | 60s | |
16.Reverse-Grip Barbell Curl | 4 sets | 8 reps | 60s | |
17.Cable Roller Wrist Extension | 1 set | AMAP reps | 60s | |
18.Crunches | 1 set | 30 min | 60s |
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