By Team BPI
Advanced (3+ years) | |
48 minutes/day | 5 days/week | 2 weeks | |
Build Muscle | |
Leg Extension Machine, Lying Leg Curl Machine, Barbell, Squat Rack, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Flat Bench, 2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Bodyweight, Pull up bar, Loop Bands, 1 x Dumbbell, Vertical Bench, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Steps, Decline Bench, Single D-Handle Attachment, Dips (Parallel) Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Trap Bar, Pec Fly/Rear Delt Machine, Single Grip Handle Strap, Preacher Curl Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Leg Extensions | 4 sets | 12 reps | 60s | |
2.Lying Leg Curls | 4 sets | 12 reps | 60s | |
3.Barbell Back Squat | 3 sets | 10 reps | 60s | |
4.45 Degree Leg Press | 3 sets | 10 reps | 60s | |
5.Seated Calf Raise Machine | 4 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 3 sets | 10 reps | 60s | |
2.Incline Dumbbell Press | 3 sets | 10 reps | 60s | |
3.Incline Dumbbell Flye | 3 sets | 10 reps | 60s | |
4.Hammer Strength Bench Press | 3 sets | 10 reps | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
5A.Kneeling Cable Crunch | 3 rounds | 15 reps | 0s | |
5B.Sit Up | 3 rounds | 15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Pull-up | 3 sets | 10 reps | 60s | |
2.Bent Over Barbell Row | 3 sets | 10 reps | 60s | |
3.Banded Barbell Conventional Deadlift | 3 sets | 10-8 reps | 60s | |
4.One-Arm Bent-Over Dumbbell Row | 3 sets | 10 reps | 60s | |
5.Seated Calf Raise Machine | 3 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Seated Barbell Military Press | 3 sets | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Dumbbell Lateral Raise | 3 rounds | 8 reps | 0s | |
2B.Front Two-Dumbbell Raise | 3 rounds | 8 reps | 60s | |
3.Barbell Upright Row | 3 sets | 10 reps | 60s | |
4.Dumbbell Shrug | 3 sets | 10-7 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.EZ-Bar Skullcrusher | 3 sets | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Straight Bar Tricep Extension | 3 rounds | 101-10 reps | 0s | |
2B.Bent Over Dumbbell Tricep Kickback | 3 rounds | 101-10 reps | 60s | |
3.Barbell Biceps Curl | 3 sets | 10 reps | 60s | |
4.Alternating Incline Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | |
5.Hanging Straight Leg Raise | 3 sets | 10 reps | 60s | |
6.Wood Chop with Rope Attachment | 3 sets | 10 reps | 60s |
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