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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Weighted Pullup![]() | 5 sets | 4 - 6 reps | 120s | |
1B. 45-Degrees Lat Pulldown | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Bench Press | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
2B. Incline Dumbbell Press![]() | 5 sets | 12 - 15 reps | 120s | |
3A. Face Pull![]() | 3 sets | 12 - 15, 1, 1 reps | 90s | |
3B. Dips![]() | 3 sets | 6 - 8 reps | 90s | |
3C. Cable Crossovers (upper chest)![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
1B. Leg Extensions | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Deadlift | 5 sets | 4 - 6 reps | 120s | |
2B. Lying Leg Curls | 5 sets | 12 - 15 reps | 120s | Leg Curl can be substituted for Barbell RDL |
3A. Standing Hammer Curl | 3 sets | 12 - 15 reps | 90s | |
3B. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 6 - 8, 12 - 15, 12 - 15 reps | 90s | Shoulder press |
3C. Cable Tricep Extension![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Weighted Pullup![]() | 5 sets | 4 - 6 reps | 120s | |
1B. 45-Degrees Lat Pulldown | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Bench Press | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
2B. Incline Dumbbell Press![]() | 5 sets | 12 - 15 reps | 120s | |
3A. Face Pull![]() | 3 sets | 12 - 15, 1, 1 reps | 90s | |
3B. Dips![]() | 3 sets | 6 - 8 reps | 90s | |
3C. Cable Crossovers (upper chest)![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
1B. Leg Extensions | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Deadlift | 5 sets | 4 - 6 reps | 120s | |
2B. Lying Leg Curls | 5 sets | 12 - 15 reps | 120s | Leg Curl can be substituted for Barbell RDL |
3A. Standing Hammer Curl | 3 sets | 12 - 15 reps | 90s | |
3B. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 6 - 8, 12 - 15, 12 - 15 reps | 90s | Shoulder press |
3C. Cable Tricep Extension![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Weighted Pullup![]() | 5 sets | 4 - 6 reps | 120s | |
1B. 45-Degrees Lat Pulldown | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Bench Press | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
2B. Incline Dumbbell Press![]() | 5 sets | 12 - 15 reps | 120s | |
3A. Face Pull![]() | 3 sets | 12 - 15, 1, 1 reps | 90s | |
3B. Dips![]() | 3 sets | 6 - 8 reps | 90s | |
3C. Cable Crossovers (upper chest)![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
1B. Leg Extensions | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Deadlift | 5 sets | 4 - 6 reps | 120s | |
2B. Lying Leg Curls | 5 sets | 12 - 15 reps | 120s | Leg Curl can be substituted for Barbell RDL |
3A. Standing Hammer Curl | 3 sets | 12 - 15 reps | 90s | |
3B. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 6 - 8, 12 - 15, 12 - 15 reps | 90s | Shoulder press |
3C. Cable Tricep Extension![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Weighted Pullup![]() | 5 sets | 4 - 6 reps | 120s | |
1B. 45-Degrees Lat Pulldown | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Bench Press | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
2B. Incline Dumbbell Press![]() | 5 sets | 12 - 15 reps | 120s | |
3A. Face Pull![]() | 3 sets | 12 - 15, 1, 1 reps | 90s | |
3B. Dips![]() | 3 sets | 6 - 8 reps | 90s | |
3C. Cable Crossovers (upper chest)![]() | 3 sets | 12 - 15 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 5 sets | 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps | 120s | |
1B. Leg Extensions | 5 sets | 12 - 15 reps | 120s | |
2A. Barbell Deadlift | 5 sets | 4 - 6 reps | 120s | |
2B. Lying Leg Curls | 5 sets | 12 - 15 reps | 120s | Leg Curl can be substituted for Barbell RDL |
3A. Standing Hammer Curl | 3 sets | 12 - 15 reps | 90s | |
3B. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 6 - 8, 12 - 15, 12 - 15 reps | 90s | Shoulder press |
3C. Cable Tricep Extension![]() | 3 sets | 12 - 15 reps | 90s |
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