Free personalized workout plan

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By Myworkouts

Experience
Advanced (3+ years)
Time
31 minutes/day | 2 days/week | 4 weeks
Good for
Gain Strength, Powerbuilding, Build Muscle
Equipment
Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, Single D-Handle Attachment, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Rope Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Lats, Back (Upper), Chest, Shoulders, Triceps

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Circuit
Weighted Pullup
5 sets, 4-6 reps, (rest 120s)
Time between exercises: 60s
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45-Degrees Lat Pulldown
5 sets, 12-15 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Bench Press
5 sets, 12-15 reps, (rest 120s)
Time between exercises: 60s
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Incline Dumbbell Press
5 sets, 12-15 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Face Pull
3 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
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Dips
3. Dips
3 sets, 6-8 reps, (rest 90s)
Time between exercises: 60s
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Cable Crossovers (upper chest)
3 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
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Quads, Back (Lower), Hamstrings, Biceps, Shoulders, Triceps

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Circuit
Barbell Back Squat
5 sets, 12-15 reps, (rest 120s)
Time between exercises: 60s
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Leg Extensions
5 sets, 12-15 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Deadlift
5 sets, 4-6 reps, (rest 120s)
Time between exercises: 60s
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Lying Leg Curls
5 sets, 12-15 reps, (rest 120s)
Leg Curl can be substituted for Barbell RDL
Time between exercises: 60s
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Circuit
Standing Hammer Curl
3 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 12-15 reps, (rest 90s)
Shoulder press
Time between exercises: 60s
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Cable Tricep Extension
3 sets, 12-15 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:33:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:33:02 GMT+0000 (Coordinated Universal Time)

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