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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 5 sets | 15 reps | 60s | |
2. Alternate Dumbbell Lateral Raise | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder External Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 5 sets | 15 reps | 60s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Back Fly | 5 sets | 15 reps | 60s | |
2. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
3. Plank | 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 5 sets | 15 reps | 60s | |
2. Alternate Dumbbell Lateral Raise | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder External Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 5 sets | 15 reps | 60s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Back Fly | 5 sets | 15 reps | 60s | |
2. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
3. Plank | 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 5 sets | 15 reps | 60s | |
2. Alternate Dumbbell Lateral Raise | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder External Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 5 sets | 15 reps | 60s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Back Fly | 5 sets | 15 reps | 60s | |
2. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
3. Plank | 3 sets | 60s | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspension Shoulder Press | 5 sets | 15 reps | 60s | |
2. Alternate Dumbbell Lateral Raise | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder External Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Row | 5 sets | 15 reps | 60s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 12 reps | 120s | |
3. Cable Standing Shoulder Internal Rotation![]() | 4 sets | 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Suspended Back Fly | 5 sets | 15 reps | 60s | |
2. Standing Alternating Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
3. Plank | 3 sets | 60s | 120s |
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