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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Incline Dumbbell Press![]() | 3 sets | 6 reps | 60s | |
3. Rack Pull | 3 sets | 5 reps | 60s | |
4. Seated Cable Row![]() | 3 sets | 8 - 10 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 6 reps | 60s | |
6. Barbell Shrug | 3 sets | 6 - 8 reps | 60s | |
7. Barbell Biceps Curl![]() | 3 sets | 8 - 10 reps | 60s | |
8. Close-Grip Bench Press![]() | 3 sets | 8 - 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 5 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 6 reps | 60s | |
3. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 60s | |
4. Lying Leg Curls | 3 sets | 10 - 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 3 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 2 sets | 5 reps | 60s | |
2. Barbell Bench Press | 3 sets | 10 reps | 60s | |
3. Cable Iron Cross![]() | 4 sets | 12 - 15 reps | 60s | |
4. Bent Over Barbell Row | 4 sets | 10 - 12 reps | 60s | |
5. Lat Pulldown | 4 sets | 12 - 15 reps | 60s | |
6. Barbell Shrug | 4 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 10 reps | 60s | |
2. Seated Dumbbell Shoulder Press![]() | 2 sets | 12 reps | 60s | |
3. Dumbbell Lateral Raise![]() | 4 sets | 12 - 15 reps | 60s | |
4. Face Pull![]() | 4 sets | 12 - 15 reps | 60s | |
5. Barbell Biceps Curl![]() | 4 sets | 10 - 12 reps | 60s | |
6. Alternating Incline Dumbbell Biceps Curl | 4 sets | 12 - 15 reps | 60s | |
7. Rope Tricep Extension | 4 sets | 10 - 12 reps | 60s | |
8. High Pulley Overhead Tricep Extension (rope extension)![]() | 4 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 12 reps | 60s | |
3. Leg Extensions | 4 sets | 10 - 12 reps | 60s | |
4. Lying Leg Curls | 4 sets | 10 - 12 reps | 60s | |
5. Seated Calf Raise Machine![]() | 3 sets | 10 - 12 reps | 60s |
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