Experience
Free personalized workout plan
Day 1: Monday - Full Body Workout A | Day 2: Rest | Day 3: Wednesday - Full Body Workout B | Day 4: Rest | Day 5: Friday - Full Body Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Static Handstand Hold | 3 - 4 sets | AMAPs | 60s | |
1B. Chin Up Bar Hang![]() | 3 - 4 sets | AMAPs | 60s | |
1C. Single Leg Hip Bridge | 3 - 4 sets | AMAPs | 60s | |
2A. Trap-Bar Deadlift | 2 - 3 sets | 4 - 6 reps | 60s | |
2B. Single-Arm Standing Dumbbell Shoulder Press | 2 - 3 sets | 4 - 6 reps | 60s | |
2C. Lat Pulldown | 2 - 3 sets | 4 - 6 reps | 60s | |
3A. Standing Dumbbell Biceps Curl | 3 - 4 sets | 10 - 15 reps | 60s | |
3B. Dumbbell Lying Triceps Extension![]() | 3 - 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Static Handstand Hold | 3 - 4 sets | AMAPs | 60s | |
1B. Chin Up Bar Hang![]() | 3 - 4 sets | AMAPs | 60s | |
1C. Single Leg Hip Bridge | 3 - 4 sets | AMAPs | 60s | |
2A. Goblet Squat![]() | 3 - 4 sets | 8 - 10 reps | 60s | |
2B. Incline Dumbbell Press![]() | 3 - 4 sets | 8 - 10 reps | 60s | |
2C. One-Arm Bent-Over Dumbbell Row | 3 - 4 sets | 8 - 10 reps | 60s | |
3A. Face Pull![]() | 2 - 3 sets | 10 - 15 reps | 60s | |
3B. Suitcase Dumbbell Carry | 2 - 3 sets | 30 - 45s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Static Handstand Hold | 3 - 4 sets | AMAPs | 60s | |
1B. Chin Up Bar Hang![]() | 3 - 4 sets | AMAPs | 60s | |
1C. Single Leg Hip Bridge | 3 - 4 sets | AMAPs | 60s | |
2A. Kettlebell One-Legged Deadlift![]() | 3 - 4 sets | 10 - 12 reps | 60s | Per leg |
2B. Seated Dumbbell Shoulder Press![]() | 3 - 4 sets | 10 - 12 reps | 60s | |
2C. Seated Cable Row![]() | 3 - 4 sets | 10 - 12 reps | 60s | |
3A. Close Grip Push Up![]() | 2 - 3 sets | 10 - 15 reps | 60s | |
3B. EZ-Bar Curl![]() | 2 - 3 sets | 10 - 15 reps | 60s |
See More Similar Workouts
See More More Workouts by mywrkouts.com
See More Similiar full body workouts
See More Workouts with similar equipment
See More 3 day workouts that are 71 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.