Chest / Back / Shoulders / Legs / Abs Workout Plan

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Experience Intermediate (2-3 years)
Time 44 minutes/day | 5 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 Day
  • Back Day
  • Shoulders Day
  • Leg Day
  • Abs Day
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Description


Day 1 - Chest

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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
3 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
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Push-up demonstrationPlay Push-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Back

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Shoulders

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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
Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 8 reps, (rest 60s)
8 each side
Time between exercises: 60s
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Lower

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 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)
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
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lever Seated Leg Curl demonstrationPlay Lever Seated Leg Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Abs

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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
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Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Sprinter Sit up demonstrationPlay Sprinter Sit up 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: 10/8/2021, UTC


Last Updated: 10/20/2021, UTC

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