By Chris Davis
Intermediate (2-3 years) | |
90 minutes/day | |
Build Muscle, Tone Body, Gain Strength | |
2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Seated Dumbbell Shoulder Press | 4 sets | 8-12 reps | 45s | |
2.Standing Alternating Dumbbell Shoulder Press | 2 sets | 8-12 reps | 45s | |
3.Dumbbell Flyes | 4 sets | 8-12 reps | 45s | |
4.Dumbbell Bench Press | 4 sets | 8-12 reps | 45s | |
5.Alternating Incline Dumbbell Bench Press | 2 sets | 8-12 reps | 45s | |
6.Seated Dumbbell Shoulder Press | 4 sets | 8-12 reps | 45s | |
7.Front Two-Dumbbell Raise | 4 sets | 8-12 reps | 45s | |
8.Dumbbell Lateral Raise | 4 sets | 8-12 reps | 45s | |
9.Overhand-Grip Rear Lateral Raise | 4 sets | 8-12 reps | 45s | |
Circuit #10 - 4 rounds Rest 45s between rounds | ||||
10A.Cable Standing Fly | 4 rounds | AMAP reps | 0s | |
10B.Chest Dips | 4 rounds | AMAP reps | 45s |
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