Free personalized workout plan

Mega Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 5 days/week | 3 weeks
Good for
Gain Strength, Build Muscle, Powerlifting, Powerbuilding
Equipment
Barbell, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Triangle Lat/Low Row Attachment, Landmine, Dips (Parallel) Bar, EZ Bar, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description



Barbell Back Squat
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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45 Degree Leg Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Lunge
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Leg Extensions
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lying Leg Curls
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Calf Raise Machine
4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest Day

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Barbell Bench Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Bench Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Incline Bench Press
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Decline Bench Press
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Flyes
4 sets, 6-8 reps, (rest 60s)
Substitution: Cable Flyes
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Deadlift
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Good-morning
5 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lat Pulldown
5 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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T-Bar Row with Handle
5 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Shoulders Day

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Seated Dumbbell Shoulder Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Arnold Press
5 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Alternating Front Raise
4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lateral Raise
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rear Delt Raise
4 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Triceps Dip
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Skullcrusher
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Dumbbell Triceps Extension
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Dumbbell Biceps Curl
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Biceps Curl
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Alternating Incline Dumbbell Biceps Curl
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 20:36:34 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:36:34 GMT+0000 (Coordinated Universal Time)

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