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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Hack Squat![]() | 8 sets | 8 reps | 30s | |
2. Romanian Deadlift | 8 sets | 8 reps | 30s | |
3. Leg Extensions | 8 sets | 8 reps | 30s | |
4. Lying Leg Curls | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 8 reps | 30s | |
2. Narrow Parallel-Grip Chin Up | 8 sets | 8 reps | 30s | Lat pull down as a substitute |
3. Incline Dumbbell Press![]() | 8 sets | 8s | 30s | |
4. Seated Cable Row![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 8 sets | 8 reps | 30s | Shoulder press |
2. Barbell Biceps Curl![]() | 8 sets | 8 reps | 30s | |
3. EZ-Bar Skullcrusher![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Hack Squat![]() | 8 sets | 8 reps | 30s | |
2. Romanian Deadlift | 8 sets | 8 reps | 30s | |
3. Leg Extensions | 8 sets | 8 reps | 30s | |
4. Lying Leg Curls | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 8 reps | 30s | |
2. Narrow Parallel-Grip Chin Up | 8 sets | 8 reps | 30s | Lat pull down as a substitute |
3. Incline Dumbbell Press![]() | 8 sets | 8s | 30s | |
4. Seated Cable Row![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 8 sets | 8 reps | 30s | Shoulder press |
2. Barbell Biceps Curl![]() | 8 sets | 8 reps | 30s | |
3. EZ-Bar Skullcrusher![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Hack Squat![]() | 8 sets | 8 reps | 30s | |
2. Romanian Deadlift | 8 sets | 8 reps | 30s | |
3. Leg Extensions | 8 sets | 8 reps | 30s | |
4. Lying Leg Curls | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 8 reps | 30s | |
2. Narrow Parallel-Grip Chin Up | 8 sets | 8 reps | 30s | Lat pull down as a substitute |
3. Incline Dumbbell Press![]() | 8 sets | 8s | 30s | |
4. Seated Cable Row![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 8 sets | 8 reps | 30s | Shoulder press |
2. Barbell Biceps Curl![]() | 8 sets | 8 reps | 30s | |
3. EZ-Bar Skullcrusher![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Hack Squat![]() | 8 sets | 8 reps | 30s | |
2. Romanian Deadlift | 8 sets | 8 reps | 30s | |
3. Leg Extensions | 8 sets | 8 reps | 30s | |
4. Lying Leg Curls | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 8 reps | 30s | |
2. Narrow Parallel-Grip Chin Up | 8 sets | 8 reps | 30s | Lat pull down as a substitute |
3. Incline Dumbbell Press![]() | 8 sets | 8s | 30s | |
4. Seated Cable Row![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 8 sets | 8 reps | 30s | Shoulder press |
2. Barbell Biceps Curl![]() | 8 sets | 8 reps | 30s | |
3. EZ-Bar Skullcrusher![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Hack Squat![]() | 8 sets | 8 reps | 30s | |
2. Romanian Deadlift | 8 sets | 8 reps | 30s | |
3. Leg Extensions | 8 sets | 8 reps | 30s | |
4. Lying Leg Curls | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 8 reps | 30s | |
2. Narrow Parallel-Grip Chin Up | 8 sets | 8 reps | 30s | Lat pull down as a substitute |
3. Incline Dumbbell Press![]() | 8 sets | 8s | 30s | |
4. Seated Cable Row![]() | 8 sets | 8 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 8 sets | 8 reps | 30s | Shoulder press |
2. Barbell Biceps Curl![]() | 8 sets | 8 reps | 30s | |
3. EZ-Bar Skullcrusher![]() | 8 sets | 8 reps | 30s |
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