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

By Myworkouts

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 5 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Knee Raise
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest 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
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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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Dumbbell Decline Bench Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-up
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Back & Shoulders 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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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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Arms Day Workout Plan

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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)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Curl
3 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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Weighted Bench Dip
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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Myworkout's Foundational Lower Body Day A

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Barbell Back Squat
4 sets, 8 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)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lever Seated Leg Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Abs Day Workout Plan

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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
Show Alternative Exercises
Sprinter Sit up
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 02:13:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:13:00 GMT+0000 (Coordinated Universal Time)

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