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Chest / Back / Shoulders / Legs Workout Plan

By Myworkouts

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 4 days/week
Good for
Gain Strength, Bodybuilding, Build Muscle
Equipment
Triangle Lat/Low Row Attachment, Pec Fly/Rear Delt Machine, Lat Pulldown Bar, Squat Rack, Row Cable Machine, Seated Calf Raise Machine, Leg Extension Machine, 2 x Dumbbell, Decline Bench, 1 x Dumbbell, Suspension (TRX), Bodyweight, Flat Bench, Barbell, Seated Leg Curl Machine, 1 x Kettlebell, Lat Pulldown Cable Machine, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest Day Workout Plan

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back Day Workout Plan

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
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
Tempo: 1/0/1/0
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Suspended Inverted Row demonstrationPlay Suspended Inverted Row demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Shoulders Day Workout Plan

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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
Tempo: 1/0/1/0
Show Alternative Exercises
Arnold Press demonstrationPlay Arnold Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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
Tempo: 1/0/1/0
Show Alternative Exercises
Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Myworkout's Foundational Lower Body Day A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lever Seated Leg Curl demonstrationPlay Lever Seated Leg Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 12:52:52 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 12:52:52 GMT+0000 (Coordinated Universal Time)

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