By Obi Vincent
Intermediate (2-3 years) | |
65 minutes/day | |
Bodybuilding, Build Muscle, Gain Strength | |
Barbell, Squat Rack, 2 x Kettlebell, 2 x Dumbbell, Incline Bench, Dips (Parallel) Bar, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Straight Bar Attachment, Tricep Rope Attachment, Rowing Machine, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Barbell Back Squat See Exercise Notes | 3 rounds | 12 reps | 0s | |
1B.Double Kettlebell Reverse Lunge | 3 rounds | 12 reps | 0s | |
1C.Alternate Standing Arnold Press | 3 rounds | 12 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Dumbbell Floor Press | 3 rounds | 12 reps | 0s | |
2B.Incline Inner Biceps Curl | 3 rounds | 12 reps | 0s | |
2C.Dips | 3 rounds | 12 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Barbell Deadlift | 3 rounds | 12 reps | 0s | |
3B.Dumbbell Lateral Raise See Exercise Notes | 3 rounds | 12 reps | 60s | |
Circuit #4 - 2 rounds Rest 45s between rounds | ||||
4A.Pull-up | 2 rounds | AMAP reps | 0s | |
4B.Plank Tricep Extension | 2 rounds | 12 reps | 45s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
5A.Cable Standing Fly | 3 rounds | 10 reps | 0s | |
5B.Cable Biceps Curl See Exercise Notes | 3 rounds | 10 reps | 60s | |
6.Face Pull See Exercise Notes | 1 set | 10 reps | 60s | |
Circuit #7 - 7 min Rest 0s between rounds | ||||
7A.Rowing, Stationary See Exercise Notes | 7 min | 240 meters | 500s | |
7B.Renegade Row See Exercise Notes | 7 min | 5 reps | 0s | |
7C.Burpee See Exercise Notes | 7 min | 5 reps | 0s | |
7D.Standing Dumbbell Press See Exercise Notes | 7 min | 5 reps | 0s | |
7E.Push-up See Exercise Notes | 7 min | 5 reps | 0s |
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