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Day 1: Muscle Group(s): None... | Day 2: Workout 2 | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Elevated Front-Foot Barbell Split Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start.
Start with one leg and move the upper body exercise to give the legs and grip rest.
After one leg move to dumbbell press before moving back to dominant leg. |
1B. Incline Dumbbell Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Neutral grip palms facing one another |
2A. Hyperextension![]() | 2 - 3 sets | 12 - 15s | 60s | |
2B. Neutral Close Grip Lat Pull Down | 2 - 3 sets | 12 - 15 reps | 60s | |
3A. Face Pull![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Standing Dumbbell Biceps Curl | 2 - 3 sets | 12 - 15 reps | 60s | Palms facing forward |
3C. Dumbbell Incline Triceps Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Goblet Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
1B. Seated Cable Row![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2A. Lying Leg Curls | 2 - 3 sets | 12 - 15 reps | 60s | |
2B. Seated Machine Shoulder (Military) Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Dumbbell shoulder press if there isn't a machine, palms facing one another. |
3A. Alternate Seated Hammer Curl![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Cable Tricep Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3C. Dumbbell Lateral Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Elevated Front-Foot Barbell Split Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start.
Start with one leg and move the upper body exercise to give the legs and grip rest.
After one leg move to dumbbell press before moving back to dominant leg. |
1B. Incline Dumbbell Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Neutral grip palms facing one another |
2A. Hyperextension![]() | 2 - 3 sets | 12 - 15s | 60s | |
2B. Neutral Close Grip Lat Pull Down | 2 - 3 sets | 12 - 15 reps | 60s | |
3A. Face Pull![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Standing Dumbbell Biceps Curl | 2 - 3 sets | 12 - 15 reps | 60s | Palms facing forward |
3C. Dumbbell Incline Triceps Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Goblet Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
1B. Seated Cable Row![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2A. Lying Leg Curls | 2 - 3 sets | 12 - 15 reps | 60s | |
2B. Seated Machine Shoulder (Military) Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Dumbbell shoulder press if there isn't a machine, palms facing one another. |
3A. Alternate Seated Hammer Curl![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Cable Tricep Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3C. Dumbbell Lateral Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Elevated Front-Foot Barbell Split Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start.
Start with one leg and move the upper body exercise to give the legs and grip rest.
After one leg move to dumbbell press before moving back to dominant leg. |
1B. Incline Dumbbell Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Neutral grip palms facing one another |
2A. Hyperextension![]() | 2 - 3 sets | 12 - 15s | 60s | |
2B. Neutral Close Grip Lat Pull Down | 2 - 3 sets | 12 - 15 reps | 60s | |
3A. Face Pull![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Standing Dumbbell Biceps Curl | 2 - 3 sets | 12 - 15 reps | 60s | Palms facing forward |
3C. Dumbbell Incline Triceps Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Goblet Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
1B. Seated Cable Row![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2A. Lying Leg Curls | 2 - 3 sets | 12 - 15 reps | 60s | |
2B. Seated Machine Shoulder (Military) Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Dumbbell shoulder press if there isn't a machine, palms facing one another. |
3A. Alternate Seated Hammer Curl![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Cable Tricep Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3C. Dumbbell Lateral Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Elevated Front-Foot Barbell Split Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start.
Start with one leg and move the upper body exercise to give the legs and grip rest.
After one leg move to dumbbell press before moving back to dominant leg. |
1B. Incline Dumbbell Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Neutral grip palms facing one another |
2A. Hyperextension![]() | 2 - 3 sets | 12 - 15s | 60s | |
2B. Neutral Close Grip Lat Pull Down | 2 - 3 sets | 12 - 15 reps | 60s | |
3A. Face Pull![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Standing Dumbbell Biceps Curl | 2 - 3 sets | 12 - 15 reps | 60s | Palms facing forward |
3C. Dumbbell Incline Triceps Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Goblet Squat![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
1B. Seated Cable Row![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
2A. Lying Leg Curls | 2 - 3 sets | 12 - 15 reps | 60s | |
2B. Seated Machine Shoulder (Military) Press![]() | 2 - 3 sets | 12 - 15 reps | 60s | Dumbbell shoulder press if there isn't a machine, palms facing one another. |
3A. Alternate Seated Hammer Curl![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3B. Cable Tricep Extension![]() | 2 - 3 sets | 12 - 15 reps | 60s | |
3C. Dumbbell Lateral Raise![]() | 2 - 3 sets | 12 - 15 reps | 60s |
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