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Free personalized workout plan
Day 1: Monday - Workout A | Day 2: Rest | Day 3: Wednesday - Workout B | Day 4: Rest | Day 5: Friday - Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Incline Dumbbell Press![]() | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
1B. Bent Over Two-Dumbbell Row | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
2A. Standing Dumbbell Press | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
2B. Standing Dumbbell Upright Row | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
3A. Dumbbell Lunges![]() | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
3B. Stiff-Legged Dumbbell Deadlift | 4 sets | 12, 8 - 12, 8 - 12, 8 - 12 reps | 60s | |
4A. Standing One Leg Calf Raise With Dumbbell | 3 sets | 8 - 12 reps | 60s | |
4B. Goblet Squat![]() | 3 sets | 8 - 12 reps | 60s | |
5A. Lying Floor Leg Raise | 3 sets | 20 reps | 60s | |
5B. Crunches![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Box Jumps![]() | 4 sets | 12, 10, 10, 10 reps | 60s | |
1B. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 10, 10 reps | 60s | |
2A. Push-up | 4 sets | 12, AMAP, AMAP, AMAP reps | 60s | |
2B. Resistance Band Assisted Pull Up (From Foot) | 4 sets | 12, AMAP, AMAP, AMAP reps | 60s | |
3A. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 60s | |
3B. Rear Delt Raise | 3 sets | 10 - 15 reps | 60s | |
4A. Standing Dumbbell Biceps Curl | 3 sets | 10 - 15 reps | 60s | |
4B. Two Arm Standing Dumbbell Extension | 3 sets | 10 - 15 reps | 60s | |
5A. Bicycle Crunch | 3 sets | 20 reps | 60s | |
5B. Hanging Straight Leg Raise![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Bench Press![]() | 5 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
1B. Barbell Deadlift | 5 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2A. Barbell Squat | 5 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
2B. Lying Leg Curls | 5 sets | 12, 12, 6 - 12, 6 - 12, 6 - 12 reps | 60s | |
3A. Upright Barbell Row![]() | 3 sets | 10 - 15 reps | 60s | |
3B. One Arm Seated Dumbbell Press | 3 sets | 10 - 15 reps | 60s | |
4A. Bodyweight Jump Squat | 3 sets | 10 reps | 60s | |
4B. Barbell Side Lunge | 3 sets | 10 reps | 60s | |
5A. Crunches![]() | 3 sets | 20 reps | 60s | |
5B. Plank | 3 sets | 20s | 60s |
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