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Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Reverse-Grip Pulldown | 3 sets | 10 - 12 reps | 45s | |
2. Cable Close Grip Pulldown![]() | 3 sets | 8 - 10 reps | 45s | |
3. Reverse Grip Bent-Over Rows | 3 sets | 8 - 10 reps | 45s | |
4. Seated Cable Row![]() | 3 sets | 10 - 12 reps | 45s | |
5. Straight-Arm Pulldown | 7 sets | 8 - 12 reps | 45s | |
6. Rope Pressdown | 3 sets | 10 - 12 reps | 45s | |
7. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
8. Weighted Triceps Dip | 3 sets | 8 - 10 reps | 45s | |
9. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lateral Raise![]() | 4 sets | 10 - 12 reps | 45s | Do it seated |
2. Seated Dumbbell Shoulder Press![]() | 4 sets | 8 - 10 reps | 45s | |
3. Spider Bench Front Raise![]() | 3 sets | 8 - 10 reps | 45s | |
4. Dumbbell Lateral Raise![]() | 7 sets | 8 - 12 reps | 45s | Do it standing |
5. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
6. EZ-Bar Curl![]() | 3 sets | 8 - 10 reps | 45s | Do it standing |
7. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
8. Cable Hammer Curl![]() | 7 sets | 10 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol A
Treadmill, 3% incline 3 mph, 10 minutes walking
3 rounds each
air squats 10 reps
walking lunges 10 reps per leg
hyper extensions 15 reps
*add 5 partial reps to the last set of each exercises
***Do abs as a circuit with no rest between sets.
Rest 60 seconds after each circuit.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Leg Extensions | 4 sets | 12 - 15 reps | 45s | |
2. Barbell Squat | 3 sets | 8 - 10 reps | 45s | |
3. Machine Hack Squat | 3 sets | 8 - 10 reps | 45s | |
4. 45 Degree Leg Press | 7 sets | 15 - 20 reps | 45s | |
5. Seated Leg Curl | 3 sets | 10 - 12 reps | 45s | |
6. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 45s | |
7. Lying Leg Curls | 7 sets | 8 - 12 reps | 45s | |
8. Reverse Crunch | 14 - 20 sets | 4 reps | 45s | |
9. Medicine Ball Russian Twist | 4 sets | 14 - 20 reps | 60s | |
10. V-up | 4 sets | 14 - 20 reps | 60s | |
11. Mountain Climber | 4 sets | AMAP reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Hammer Strength Machine Incline Bench Press![]() | 4 sets | 10 - 12 reps | 45s | |
2. Dumbbell Flys![]() | 3 sets | 8 - 10 reps | 60s | |
3. Machine Bench Press | 3 sets | 8 - 10 reps | 45s | |
4. Cable Standing Fly![]() | 7 sets | 10 - 12 reps | 60s | |
5. Standing Calf Raises | 4 sets | 15 - 20 reps | 60s | |
6. Sled 45 Degree Calf Press![]() | 4 sets | 15 - 20 reps | 60s | |
7. Seated Calf Raise Machine![]() | 7 sets | 15 - 20 reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Biceps Curl![]() | 7 sets | 10 - 12 reps | 45s | |
2. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 45s | |
3. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
4. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
5. Reverse Grip Triceps Pushdown | 3 sets | 10 - 12 reps | 45s | |
6. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
7. Overhead Two-Arm Triceps Extension![]() | 3 sets | 8 - 10 reps | 45s | Lay down on this exercise |
8. Rope Pressdown | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 3 sets | 10 - 12 reps | 45s | |
2. Cable Close Grip Pulldown![]() | 3 sets | 8 - 10 reps | 45s | |
3. Bent Over Barbell Row | 3 sets | 8 - 10 reps | 45s | |
4. V-Grip Cable Row | 3 sets | 10 - 12 reps | 45s | |
5. Straight-Arm Pulldown | 7 sets | 8 - 12 reps | 45s | |
6. Rope Pressdown | 3 sets | 10 - 12 reps | 45s | |
7. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
8. Weighted Triceps Dip | 3 sets | 8 - 10 reps | 45s | |
9. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 4 sets | 10 - 12 reps | 45s | |
2. Dumbbell Lateral Raise![]() | 4 sets | 8 - 10 reps | 45s | Do it seated |
3. Dumbbell Lateral Raise![]() | 3 sets | 8 - 10 reps | 45s | Do it standing up |
4. Spider Bench Front Raise![]() | 7 sets | 8 - 12 reps | 45s | |
5. Spider Curl | 7 sets | 10 - 12 reps | 60s | |
6. Machine Preacher Curls | 3 sets | 8 - 10 reps | 60s | |
7. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 60s | |
8. EZ-Bar Curl![]() | 7 sets | 10 - 12 reps | 60s | Do it standing |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol A
Treadmill, 3% incline 3mph, 10 minutes walking
3 rounds each
air squats 10 reps
walking lunges 10 reps per leg
hyper extensions 15 reps
*add 5 partial reps to the last set of each exercises
***Do abs as a circuit with no rest between sets.
Rest 60 seconds after each circuit.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lunges![]() | 4 sets | 12 - 15 reps | 45s | |
2. Barbell Squat | 3 sets | 8 - 10 reps | 45s | |
3. 45 Degree Leg Press | 3 sets | 8 - 10 reps | 45s | |
4. Leg Extensions | 7 sets | 15 - 20 reps | 45s | |
5. Reverse hack Squat | 3 sets | 10 - 12 reps | 45s | |
6. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 45s | |
7. Seated Leg Curl | 7 sets | 8 - 12 reps | 45s | |
8A. Crunches![]() | 4 sets | 14 - 20 reps | 45s | |
8B. Medicine Ball Russian Twist | 4 sets | 14 - 20 reps | 45s | |
8C. Hanging Leg Raise![]() | 4 sets | 14 - 20 reps | 45s | |
8D. V-up | 4 sets | AMAP reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Flys![]() | 4 sets | 10 - 12 reps | 45s | |
2. Leverage Incline Chest Press | 3 sets | 8 - 10 reps | 60s | |
3. Leverage Decline Chest Press | 3 sets | 8 - 10 reps | 60s | |
4. Machine Bench Press | 7 sets | 10 - 12 reps | 60s | |
5. Sled 45 Degree Calf Press![]() | 4 sets | 15 - 20 reps | 60s | |
6. Standing Calf Raises | 7 sets | 15 - 20 reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
2. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 45s | |
3. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
4. Seated Dumbbell Biceps Curl![]() | 7 - 1 sets | 10 - 12 reps | 45s | |
5. Close-Grip Bench Press![]() | 3 sets | 10 - 12 reps | 45s | |
6. Dumbbell Tricep Extension -Pronated Grip![]() | 3 sets | 8 - 10 reps | 45s | |
7. Overhead Two-Arm Triceps Extension![]() | 3 sets | 8 - 10 reps | 45s | Do it laying down |
8. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Reverse-Grip Pulldown | 3 sets | 10 - 12 reps | 45s | |
2. Cable Close Grip Pulldown![]() | 3 sets | 8 - 10 reps | 45s | |
3. Reverse Grip Bent-Over Rows | 3 sets | 8 - 10 reps | 45s | |
4. Seated Cable Row![]() | 3 sets | 10 - 12 reps | 45s | |
5. Straight-Arm Pulldown | 7 sets | 8 - 12 reps | 45s | |
6. Rope Pressdown | 3 sets | 10 - 12 reps | 45s | |
7. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
8. Weighted Triceps Dip | 3 sets | 8 - 10 reps | 45s | |
9. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lateral Raise![]() | 4 sets | 10 - 12 reps | 45s | Do it seated |
2. Seated Dumbbell Shoulder Press![]() | 4 sets | 8 - 10 reps | 45s | |
3. Spider Bench Front Raise![]() | 3 sets | 8 - 10 reps | 45s | |
4. Dumbbell Lateral Raise![]() | 7 sets | 8 - 12 reps | 45s | Do it standing |
5. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
6. EZ-Bar Curl![]() | 3 sets | 8 - 10 reps | 45s | Do it standing |
7. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
8. Cable Hammer Curl![]() | 7 sets | 10 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol A
Treadmill, 3% incline 3 mph, 10 minutes walking
3 rounds each
air squats 10 reps
walking lunges 10 reps per leg
hyper extensions 15 reps
*add 5 partial reps to the last set of each exercises
***Do abs as a circuit with no rest between sets.
Rest 60 seconds after each circuit.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Leg Extensions | 4 sets | 12 - 15 reps | 45s | |
2. Barbell Squat | 3 sets | 8 - 10 reps | 45s | |
3. Machine Hack Squat | 3 sets | 8 - 10 reps | 45s | |
4. 45 Degree Leg Press | 7 sets | 15 - 20 reps | 45s | |
5. Seated Leg Curl | 3 sets | 10 - 12 reps | 45s | |
6. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 45s | |
7. Lying Leg Curls | 7 sets | 8 - 12 reps | 45s | |
8. Reverse Crunch | 14 - 20 sets | 4 reps | 45s | |
9. Medicine Ball Russian Twist | 4 sets | 14 - 20 reps | 60s | |
10. V-up | 4 sets | 14 - 20 reps | 60s | |
11. Mountain Climber | 4 sets | AMAP reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Hammer Strength Machine Incline Bench Press![]() | 4 sets | 10 - 12 reps | 45s | |
2. Dumbbell Flys![]() | 3 sets | 8 - 10 reps | 60s | |
3. Machine Bench Press | 3 sets | 8 - 10 reps | 45s | |
4. Cable Standing Fly![]() | 7 sets | 10 - 12 reps | 60s | |
5. Standing Calf Raises | 4 sets | 15 - 20 reps | 60s | |
6. Sled 45 Degree Calf Press![]() | 4 sets | 15 - 20 reps | 60s | |
7. Seated Calf Raise Machine![]() | 7 sets | 15 - 20 reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Upright bike Level 6 for 10 minutes
3 rounds each
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Biceps Curl![]() | 7 sets | 10 - 12 reps | 45s | |
2. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 45s | |
3. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
4. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
5. Reverse Grip Triceps Pushdown | 3 sets | 10 - 12 reps | 45s | |
6. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
7. Overhead Two-Arm Triceps Extension![]() | 3 sets | 8 - 10 reps | 45s | Lay down on this exercise |
8. Rope Pressdown | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 3 sets | 10 - 12 reps | 45s | |
2. Cable Close Grip Pulldown![]() | 3 sets | 8 - 10 reps | 45s | |
3. Bent Over Barbell Row | 3 sets | 8 - 10 reps | 45s | |
4. V-Grip Cable Row | 3 sets | 10 - 12 reps | 45s | |
5. Straight-Arm Pulldown | 7 sets | 8 - 12 reps | 45s | |
6. Rope Pressdown | 3 sets | 10 - 12 reps | 45s | |
7. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 45s | |
8. Weighted Triceps Dip | 3 sets | 8 - 10 reps | 45s | |
9. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 4 sets | 10 - 12 reps | 45s | |
2. Dumbbell Lateral Raise![]() | 4 sets | 8 - 10 reps | 45s | Do it seated |
3. Dumbbell Lateral Raise![]() | 3 sets | 8 - 10 reps | 45s | Do it standing up |
4. Spider Bench Front Raise![]() | 7 sets | 8 - 12 reps | 45s | |
5. Spider Curl | 7 sets | 10 - 12 reps | 60s | |
6. Machine Preacher Curls | 3 sets | 8 - 10 reps | 60s | |
7. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 60s | |
8. EZ-Bar Curl![]() | 7 sets | 10 - 12 reps | 60s | Do it standing |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol A
Treadmill, 3% incline 3mph, 10 minutes walking
3 rounds each
air squats 10 reps
walking lunges 10 reps per leg
hyper extensions 15 reps
*add 5 partial reps to the last set of each exercises
***Do abs as a circuit with no rest between sets.
Rest 60 seconds after each circuit.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lunges![]() | 4 sets | 12 - 15 reps | 45s | |
2. Barbell Squat | 3 sets | 8 - 10 reps | 45s | |
3. 45 Degree Leg Press | 3 sets | 8 - 10 reps | 45s | |
4. Leg Extensions | 7 sets | 15 - 20 reps | 45s | |
5. Reverse hack Squat | 3 sets | 10 - 12 reps | 45s | |
6. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 45s | |
7. Seated Leg Curl | 7 sets | 8 - 12 reps | 45s | |
8A. Crunches![]() | 4 sets | 14 - 20 reps | 45s | |
8B. Medicine Ball Russian Twist | 4 sets | 14 - 20 reps | 45s | |
8C. Hanging Leg Raise![]() | 4 sets | 14 - 20 reps | 45s | |
8D. V-up | 4 sets | AMAP reps | 45s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Flys![]() | 4 sets | 10 - 12 reps | 45s | |
2. Leverage Incline Chest Press | 3 sets | 8 - 10 reps | 60s | |
3. Leverage Decline Chest Press | 3 sets | 8 - 10 reps | 60s | |
4. Machine Bench Press | 7 sets | 10 - 12 reps | 60s | |
5. Sled 45 Degree Calf Press![]() | 4 sets | 15 - 20 reps | 60s | |
6. Standing Calf Raises | 7 sets | 15 - 20 reps | 60s |
Please follow the Dynamic Warm up Protocols before doing the exercises.
Dynamic Warm Up Protocol B
Push ups 10 reps
Light banded upright rows 10 reps
Underhand lat pulldowns 10 reps
*add 5 partial reps to the last set of each exercises
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Spider Curl | 7 sets | 10 - 12 reps | 45s | |
2. Alternating Incline Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 45s | |
3. Machine Preacher Curls | 3 sets | 8 - 10 reps | 45s | |
4. Seated Dumbbell Biceps Curl![]() | 7 - 1 sets | 10 - 12 reps | 45s | |
5. Close-Grip Bench Press![]() | 3 sets | 10 - 12 reps | 45s | |
6. Dumbbell Tricep Extension -Pronated Grip![]() | 3 sets | 8 - 10 reps | 45s | |
7. Overhead Two-Arm Triceps Extension![]() | 3 sets | 8 - 10 reps | 45s | Do it laying down |
8. Triceps Overhead Extension with Rope | 7 sets | 8 - 12 reps | 45s |
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