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Free personalized workout plan
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Lat Pulldown | 4 sets | 12 reps | 120s | |
3. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bulgarian Split Squat On Smith Machine | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Dumbbell Bench Press | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Deadlift![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Seated Dumbbell Press | 4 sets | 12 reps | 120s | |
3. Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 12 reps | 120s | |
3. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Step-up with Knee Raise | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Standing Side Crunch | 4 sets | 12 reps | 120s | |
3. Swiss Ball Jackknife | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Lat Pulldown | 4 sets | 12 reps | 120s | |
3. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bulgarian Split Squat On Smith Machine | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Dumbbell Bench Press | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Deadlift![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Seated Dumbbell Press | 4 sets | 12 reps | 120s | |
3. Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 12 reps | 120s | |
3. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Step-up with Knee Raise | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Standing Side Crunch | 4 sets | 12 reps | 120s | |
3. Swiss Ball Jackknife | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Lat Pulldown | 4 sets | 12 reps | 120s | |
3. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bulgarian Split Squat On Smith Machine | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Dumbbell Bench Press | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Deadlift![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Seated Dumbbell Press | 4 sets | 12 reps | 120s | |
3. Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 12 reps | 120s | |
3. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Step-up with Knee Raise | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Standing Side Crunch | 4 sets | 12 reps | 120s | |
3. Swiss Ball Jackknife | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Squat To Shoulder Press![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Lat Pulldown | 4 sets | 12 reps | 120s | |
3. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bulgarian Split Squat On Smith Machine | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Dumbbell Bench Press | 4 sets | 12 reps | 120s | |
3. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Deadlift![]() | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. One Arm Seated Dumbbell Press | 4 sets | 12 reps | 120s | |
3. Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Single-Arm Cable Row![]() | 4 sets | 12 reps | 120s | |
3. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Step-up with Knee Raise | 4 sets | 10, 8, 6, 6 reps | 120s | |
2. Standing Side Crunch | 4 sets | 12 reps | 120s | |
3. Swiss Ball Jackknife | 3 sets | AMAP reps | 60s |
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