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Day 1: Chest and Back | Day 2: Legs | Day 3: Shoulder & Arms | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Decline Barbell Bench Press![]() | 3 sets | 10 - 12 reps | 120s | |
1B. Dumbbell Bench Press![]() | 3 sets | 10 - 12 reps | 120s | |
1C. Barbell Incline Bench Press | 3 sets | 10 - 12 reps | 120s | |
1D. Incline Cable Flye![]() | 3 sets | 10 - 12 reps | 120s | |
1E. Push-up | 3 sets | 10 - 12 reps | 120s | |
2A. Wide-Grip Pullup | 3 sets | 10 - 12 reps | 120s | |
2B. Bent Over Barbell Row | 3 sets | 10 - 12 reps | 120s | |
2C. Underhand-Grip Lat Pulldown![]() | 3 sets | 10 - 12 reps | 120s | |
2D. Neutral Grip Chest Supported Dumbbell Row | 3 sets | 10 - 12 reps | 120s | |
2E. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 sets | 10 - 12 reps | 120s | |
1B. 45 Degree Leg Press | 3 sets | 10 - 12 reps | 120s | |
1C. Bodyweight Walking Lunge | 3 sets | 10 - 12 reps | 120s | 10-12 repetitions per leg |
1D. Leg Extensions | 3 sets | 10 - 12 reps | 120s | |
2A. Barbell Deadlift | 3 sets | 10 - 12 reps | 120s | |
2B. Lying Leg Curls | 3 sets | 10 - 12 reps | 120s | |
2C. Romanian Deadlift | 3 sets | 10 - 12 reps | 120s | |
2D. Hyperextension![]() | 3 sets | 10 - 12 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Shoulder Press![]() | 3 sets | 10 - 12 reps | 120s | Shoulder Press |
1B. Dumbbell Lateral Raise![]() | 3 sets | 10 - 12 reps | 120s | |
1C. Dumbbell Front Lateral Raise![]() | 3 sets | 10 - 12 reps | 120s | |
1D. Side Lying Rear Delt Fly (on Flat Bench)![]() | 3 sets | 10 - 12 reps | 120s | |
2A. Reverse-Grip Barbell Biceps Curl | 3 sets | 10 - 12 reps | 90s | |
2B. Alternating Incline Dumbbell Biceps Curl | 3 sets | 1 reps | 90s | |
3A. Tricep Dips![]() | 3 sets | 10 - 12 reps | 90s | |
3B. High Pulley Overhead Tricep Extension (rope extension)![]() | 3 sets | 10 - 12 reps | 90s |
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