Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Dumbbell Lateral Raise![]() | 3 sets | 12 reps | 120s | |
3. Lat Pulldown | 3 sets | 12 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
2. Upright Barbell Row![]() | 3 sets | 12 reps | 120s | |
3. Seated Cable Row![]() | 3 sets | 12 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Face Pull![]() | 3 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 12 reps | 120s | |
4. Weighted Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Dumbbell Lateral Raise![]() | 3 sets | 12 reps | 120s | |
3. Lat Pulldown | 3 sets | 12 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
2. Upright Barbell Row![]() | 3 sets | 12 reps | 120s | |
3. Seated Cable Row![]() | 3 sets | 12 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Face Pull![]() | 3 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 12 reps | 120s | |
4. Weighted Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Dumbbell Lateral Raise![]() | 3 sets | 12 reps | 120s | |
3. Lat Pulldown | 3 sets | 12 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Dumbbell Press | 3 sets | 12 reps | 120s | |
2. Barbell Front Raise | 3 sets | 12 reps | 120s | |
3. Barbell Incline Bench Press | 3 sets | 12 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 3 sets | 12 reps | 120s | |
2. Upright Barbell Row![]() | 3 sets | 12 reps | 120s | |
3. Seated Cable Row![]() | 3 sets | 12 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 4 sets | 6, 8, 10, 12 reps | 120s | |
2. Face Pull![]() | 3 sets | 12 reps | 120s | |
3. Hyperextension![]() | 3 sets | 12 reps | 120s | |
4. Weighted Plank | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Push Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise![]() | 4 sets | 6 reps | 120s | |
3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell One-Arm Upright Row![]() | 4 sets | 6 reps | 120s | |
3. Single-Arm Cable Row![]() | 4 sets | 6 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 5 reps | 180s | |
2. Barbell Push Press | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Push Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise![]() | 4 sets | 6 reps | 120s | |
3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell One-Arm Upright Row![]() | 4 sets | 6 reps | 120s | |
3. Single-Arm Cable Row![]() | 4 sets | 6 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 5 reps | 180s | |
2. Barbell Push Press | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2. Alternate Dumbbell Lateral Raise | 4 sets | 6 reps | 120s | |
3. One Arm Lat Pulldown | 4 sets | 6 reps | 120s | |
4. Chest Dips![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Push Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise![]() | 4 sets | 6 reps | 120s | |
3. Alternating Incline Dumbbell Bench Press | 4 sets | 6 reps | 120s | |
4. Chin-up![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Dumbbell Shoulder Press![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell One-Arm Upright Row![]() | 4 sets | 6 reps | 120s | |
3. Single-Arm Cable Row![]() | 4 sets | 6 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 5 reps | 180s | |
2. Barbell Push Press | 3 sets | 5 reps | 180s |
See More Similar Workouts
See More More Workouts by Chris Stone
See More Similiar muscle focus workouts
See More Workouts with similar equipment
See More 4 day workouts that are 54 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.