Experience
Free personalized workout plan
Day 1: Chest | Day 2: Back | Day 3: Shoulders | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform Weeks 1-3
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5 reps | 180s | |
2. Smith Machine Close-Grip Bench Press | 3 sets | 10 - 12 reps | 120s | |
3. Cable Tricep Extension![]() | 3 sets | 10 - 12 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Rack Pull | 5 sets | 5 reps | 180s | |
2. Barbell Close Grip Bent-over Row | 3 sets | 10 - 12 reps | 120s | |
3. Cable Biceps Curl![]() | 3 sets | 10 - 12 reps | 120s | |
4. Preacher Hammer Dumbbell Curl | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2A. Barbell Biceps Curl![]() | 3 sets | 10 - 12 reps | 120s | |
2B. Seated Dumbbell Overhead Triceps Extension![]() | 3 sets | 10 - 12 reps | 120s | |
3. Close Grip Push Up![]() | 3 sets | AMAP reps | 60s |
Perform Weeks 4-6
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Close Grip Incline Bench Press | 5 sets | 5 reps | 180s | |
2. Dumbbell Floor Press![]() | 3 sets | 6 reps | 180s | |
3. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 - 12 reps | 120s | |
4. Weighted Chest Dip | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 5 sets | 5 reps | 180s | |
2. Neutral Grip Chest Supported Dumbbell Row | 3 sets | 6 reps | 180s | |
3. Two-Arm Dumbbell Preacher Curl | 3 sets | 10 - 12 reps | 120s | |
4. Alternate Hammer Curl | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 180s | |
2. Barbell Biceps Curl![]() | 3 sets | 6 reps | 180s | |
3. Cable Tricep Extension![]() | 3 sets | 10 - 12 reps | 120s | |
4. Close Grip Push Up![]() | 3 sets | AMAP reps | 60s | Weighted |
See More Similar Workouts
See More More Workouts by Chris Stone
See More Similiar split workouts
See More Workouts with similar equipment
See More 3 day workouts that are 61 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.