Free personalized workout plan

Classic bodybuilding workout

By Nemanja Matovic

Experience

Beginner (1-2 years)

Days per week

3 days

Time

56 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are fo

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Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

56 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are fo

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Chest and back

Day 2: Legs and core

Day 3: Rest

Day 4: Shoulders and arms

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Chest and back

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ExerciseSetsRepsRestNotes
1A. Dumbbell Decline Bench Press
3 - 5 sets6 - 8 reps120s
A1(40x0) Rest 10 seconds before A2
1B. Cable Chest Press
3 - 5 sets10 - 12 reps120s
A2(3010) Rest 90 seconds before A3
1C. Weighted Chin-up3 - 5 sets6 - 8 reps120s
A3(30x0) Rest 10 seconds before A4
1D. Seated Row Using Rope3 - 5 sets10 - 12 reps120s
A4(3110) Rest 120 seconds before repeating whole cycle.

Legs and core

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ExerciseSetsRepsRestNotes
1A. Narrow Stance High Bar Back Squat3 - 4 sets6 - 8 reps150s
A1(40x0) Rest 10 seconds before A2
1B. Dumbbell Step-Up
3 - 4 sets10 - 12 reps150s
A2(3010)
2. Barbell Good-morning3 sets8 - 12 reps90s
(3010)
3. Exercise Ball Plank
3 - 4 sets45 - 90s90s
4. Twisting Hanging Knee Raise3 - 4 sets8 - 12 reps60s

Shoulders and arms

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ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Shoulder Press
3 - 4 sets6 - 8 reps150s
A1(40x0) Rest 10 seconds before A2
1B. Cable Lateral Raise
3 - 4 sets10 - 12 reps150s
A2(3110)
2A. Barbell Curls Lying Against An Incline
3 - 4 sets6 - 10 reps90s
B1(4010) Rest 10 seconds before B2
2B. EZ Bar Reverse Grip Barbell Curl
3 - 4 sets6 - 10 reps90s
B2(4010) Rest 90 seconds before B3
2C. Standing Overhead EZ Bar Tricep Extension3 - 4 sets6 - 10 reps90s
B3(4010) Rest 10 seconds before B4
2D. Cable Tricep Kickback
3 - 4 sets6 - 10 reps90s
B4(4010) Rest 90 seconds before you repeat another cycle.
Date Created: 11/29/18, 3:57 PM

Last Updated: 9/12/20, 9:38 PM

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