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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crunches![]() | 3 - 5 sets | 15 - 60 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
2. Barbell Squat | 3 - 5 sets | 10 - 30s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
3. Chest Dips![]() | 3 - 5 sets | 20 - 50s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
4. Bent Over Barbell Row | 3 - 5 sets | 20 - 40s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 - 5 sets | 15 - 30s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
6. Seated Alternating Dumbbell Biceps Curl![]() | 3 - 5 sets | 20 - 50s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bicycle Crunch | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
2. 45 Degree Leg Press | 3 - 5 sets | 15 - 30 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
3. Cable Chest Press![]() | 3 - 5 sets | 15 - 30 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
4. Banded Machine T-Bar Row | 3 - 5 sets | 10 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
5. Seated Machine Shoulder (Military) Press![]() | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
6. Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 - 5 sets | 15 - 40 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Ab Crunch Machine | 3 - 5 sets | 25 - 55 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. Sled 45 Degree Calf Press![]() | 3 - 5 sets | 20 - 99 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Cable Chest Press![]() | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
4. Banded Upright Row | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
5. Seated Machine Shoulder (Military) Press![]() | 3 - 5 sets | 25 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. Alternate Seated Hammer Curl![]() | 3 - 5 sets | 20 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Rollout | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. Standing Alternating Dumbbell Shoulder Press![]() | 3 - 5 sets | 20 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Close-Grip Bench Press![]() | 3 - 5 sets | 20 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
4. Bent Over Barbell Row | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
5. Alternate Dumbbell Flys | 3 - 5 sets | 30 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. Alternate Bent Over Dumbbell Kickback | 3 - 5 sets | 30 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Crunches![]() | 3 - 5 sets | 25 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. 1 Leg Pushup | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Lying Decline Cable Chest Press![]() | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
4. Bent Over Two-Dumbbell Row | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
5. Seated Barbell Military Press | 3 - 5 sets | 20 - 50 reps | 60s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. Chin-up![]() | 3 - 5 sets | 5 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Decline Bench Knee Raise![]() | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. Bodyweight Jump Squat | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Barbell Bench Press | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
4. Wide-Grip Pulldown Behind The Neck | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
5. Seated Behind The Neck Press![]() | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. French Press![]() | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
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