Chest & Back / Shoulders & Arms / Legs / Abs Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 59 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Chest & Back
  • Shoulders & Arms
  • Legs
  • Abs
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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets5 reps60s
2.Dumbbell Bench Press
4 sets8 reps60s
3.Barbell Incline Bench Press
3 sets8 reps60s
4.Dumbbell Decline Bench Press
3 sets8 reps60s
5.Bent Over Barbell Row
4 sets5 reps60s
6.One-Arm Bent-Over Dumbbell Row
4 sets8 reps60s
7.Lying T-Bar Row
4 sets8 reps60s
8.Pull-up
3 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets5 reps60s
2.Arnold Press
4 sets8 reps60s
3.Barbell Shrug
4 sets8 reps60s
4.Seated Dumbbell Biceps Curl
4 sets8 reps60s
5.Alternating Incline Dumbbell Biceps Curl
4 sets8 reps60s
6.EZ-Bar Curl
3 sets8 reps60s
7.EZ-Bar Skullcrusher
4 sets8 reps60s
8.Weighted Bench Dip
4 sets8 reps60s
9.Rope Cable Triceps Extension
3 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets8 reps60s
2.Dumbbell Bulgarian Split Squat
4 sets8 reps60s
3.Kettlebell Goblet Reverse Lunge

See Exercise Notes

4 sets8 reps60s
4.Leg Extensions
4 sets8 reps60s
5.Lever Seated Leg Curl
4 sets8 reps60s
6.Seated Calf Raise Machine
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Weighted Decline Situp
4 sets6 reps60s
2.Chair Leg Raise
4 sets8 reps60s
3.Russian Twist

See Exercise Notes

3 sets10 reps60s
4.Sprinter Sit up

See Exercise Notes

3 sets10 reps60s

Date Created: 10/9/2021, UTC


Last Updated: 12/6/2021, UTC





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