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Free personalized workout plan
Day 1: Monday - Shoulders Focus | Day 2: Tuesday - Back Focus | Day 3: Rest | Day 4: Thursday - Legs Focus | Day 5: Friday - Arms Focus | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Arnold Press![]() | 5 sets | 8 reps | 60s | |
2. Seated Smith Machine Shoulder Press![]() | 5 sets | 8 reps | 60s | |
3. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 8, 5, 3, 5, AMAP reps | 60s | |
4. Single Arm Cable Lateral Raise (Crossbody) | 5 sets | 8 reps | 60s | |
5. Lateral Raise Partials | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 5 sets | 8 reps | 60s | |
2. Leverage High Row | 5 sets | 8 reps | 60s | |
3. Barbell Underhand Bent-over Row | 5 sets | 8 reps | 60s | |
4. Machine Reverse Fly | 5 sets | 8 reps | 60s | |
5. Bent-Arm Dumbbell Pullover | 2 sets | 50 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Box Squat | 3 sets | 12 reps | 60s | |
2. Barbell Deadlift | 3 sets | 12 reps | 60s | |
3. Reverse hack Squat | 3 sets | 12 reps | 60s | |
4A. Goblet Squat![]() | 5 sets | 8 reps | 60s | |
4B. Bodyweight Jump Squat | 5 sets | 8 reps | 60s | |
5. Butt Lift (Bridge) | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. EZ-Bar Curl![]() | 5 sets | 8 reps | 60s | |
2. Dumbbell Curl No media available | 5 sets | 8 reps | 60s | |
3. Straight Bar Tricep Extension | 5 sets | 8 reps | 60s | |
4. High Pulley Overhead Tricep Extension![]() | 5 sets | 8 reps | 60s | |
5A. Rope Tricep Extension | 3 sets | 8 reps | 60s | |
5B. Standing Dumbbell Biceps Curl | 3 sets | 8 reps | 60s |
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