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Build Muscle and Blast your Core by Alex Meyers

By Alex Meyers

Experience

Advanced (3+ years)

Days per week

4 days

Time

86 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

Looking to build muscle mass and blast your core? Try this routine averaging 8-10 reps to really get your muscles burning.You'll hit your abs/core every workout to get them toned and strong!s

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar, Weight Plate

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

86 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

Looking to build muscle mass and blast your core? Try this routine averaging 8-10 reps to really get your muscles burning.You'll hit your abs/core every workout to get them toned and strong!s

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar, Weight Plate

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1


Shoulder & Biceps

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ExerciseSetsRepsRestNotes
1. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 reps60s
2. Front Cable Raise
Front Cable Raise
3 sets8 reps60s
3. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 reps60s
4. Weighted Chin-up3 sets8 reps60s
5. Standing Hammer Curl3 sets8 reps60s
6. EZ-Bar Curl
EZ-Bar Curl
21 sets2 reps60s
- DB Sevens - https://chunkfitness.com/exercises/arm-exercises/bicep-exercises/3-part-curls-21s-dumbbell
7A. T Stabilization3 sets55s60s
7B. Running Man Sit Up3 sets20 reps60s
7C. Dragon Flag Sit Up
Dragon Flag Sit Up
3 sets20 reps60s

Date Created: 3/14/19, 12:13 PM


Last Updated: 9/12/20, 9:39 PM

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