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Free personalized workout plan
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Legs, Biceps, Back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plie Dumbbell Squat | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1B. Lunge | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1C. Lunge and Twist (with Medicine Ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1D. Ice Skater![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1E. Leg Curl (on stability ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1F. Straight-Arm Pulldown | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1G. Bent Over Two-Dumbbell Row | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1H. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1I. Close-Grip EZ-Bar Biceps Curl![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1J. Crunches![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1K. Reverse Crunch | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1L. Mountain Climber | 3 - 4 sets | 30s | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Bench Press![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1B. Dumbbell Flys![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1C. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1D. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1E. Dumbbell Lateral Raise![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1F. Cable Pressdown using V-Handle Attachment![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1G. Cable Tricep Extension![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1H. Dumbbell Turkish Getup | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1I. Crunches![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1J. Reverse Crunch | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1K. Medicine Ball Pushup | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1L. Ball Crunch (on stability ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1M. Stability Ball Mountain Climber | 3 - 4 sets | 30s | 15s | Time between exercises: 15s |
1N. Plank | 3 - 4 sets | 30s | 15s |
Legs, Biceps, Back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plie Dumbbell Squat | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1B. Lunge | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1C. Lunge and Twist (with Medicine Ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1D. Ice Skater![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1E. Leg Curl (on stability ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1F. Straight-Arm Pulldown | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1G. Bent Over Two-Dumbbell Row | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1H. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1I. Close-Grip EZ-Bar Biceps Curl![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1J. Crunches![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1K. Reverse Crunch | 3 - 4 sets | 10 - 15 reps | 15s | Time between exercises: 15s |
1L. Mountain Climber | 3 - 4 sets | 30s | 15s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Bench Press![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1B. Dumbbell Flys![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1C. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1D. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1E. Dumbbell Lateral Raise![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1F. Cable Pressdown using V-Handle Attachment![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1G. Cable Tricep Extension![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1H. Dumbbell Turkish Getup | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1I. Crunches![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1J. Reverse Crunch | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1K. Medicine Ball Pushup | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1L. Ball Crunch (on stability ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1M. Stability Ball Mountain Climber | 3 - 4 sets | 30s | 15s | Time between exercises: 15s |
1N. Plank | 3 - 4 sets | 30s | 15s |
Legs, Biceps, Back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plie Dumbbell Squat | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1B. Lunge | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1C. Lunge and Twist (with Medicine Ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1D. Ice Skater![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1E. Leg Curl (on stability ball) | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1F. Straight-Arm Pulldown | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1G. Bent Over Two-Dumbbell Row | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1H. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1I. Close-Grip EZ-Bar Biceps Curl![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1J. Crunches![]() | 3 - 4 sets | 10 - 12 reps | 15s | Time between exercises: 15s |
1K. Reverse Crunch | 3 - 4 sets | 10 - 15 reps | 15s | Time between exercises: 15s |
1L. Mountain Climber | 3 - 4 sets | 30s | 15s |
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