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

By Myworkouts

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 3 days/week
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, EZ Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest & Shoulders Day Workout Plan

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Barbell Bench Press
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Incline Bench Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Arnold Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Shrug
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Back & Arms Day Workout Plan

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Bent Over Barbell Row
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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One-Arm Bent-Over Dumbbell Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying T-Bar Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Biceps Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Alternating Incline Dumbbell Biceps Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Skullcrusher
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rope Cable Triceps Extension
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Legs & Abs Day Workout Plan

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Barbell Back Squat
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Bulgarian Split Squat
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
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4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Decline Situp
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chair Leg Raise
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
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Plank
3 sets, 60s, (rest 30s)
Time between exercises: 60s
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Date Created: Tue Oct 19 2021 02:11:57 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:11:57 GMT+0000 (Coordinated Universal Time)

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