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

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Experience Intermediate (2-3 years)
Time 75 minutes/day | 3 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 Day
  • Shoulders & Arms Day
  • Legs & Abs Day
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Description


Day 1 - Chest & Back

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Shoulders & Arms

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Bench Dip demonstrationPlay Weighted Bench Dip demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Legs & Abs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 9/19/2021, UTC


Last Updated: 10/20/2021, UTC

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