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Day 1: Chest | Day 2: Legs | Day 3: Rest | Day 4: Back | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 20x0 |
2. Dips![]() | 3 sets | 8 - 10 reps | 120s | 31x0 If you can do more reps, than I prescribed, than add weight. |
3A. Cable Decline Fly![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 Immediately start incline flyes |
3B. Dumbbell Fly On Incline Bench![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5, 4, 3, 2, 1 reps | 210s | |
2. Barbell Hack Squat | 3 sets | 8 - 12 reps | 90s | 3110 |
3. Walking Dumbbell Lunge | 3 sets | 10 - 12 reps | 90s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Weighted Chin-up | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 30x0 |
2. Barbell Close Grip Bent-over Row | 3 sets | 8 - 10 reps | 120s | 41x0 |
3. 45-Degrees Lat Pulldown | 3 sets | 10 - 12 reps | 90s | 3210 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 20x0 |
2. Dips![]() | 3 sets | 8 - 10 reps | 120s | 31x0 If you can do more reps, than I prescribed, than add weight. |
3A. Cable Decline Fly![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 Immediately start incline flyes |
3B. Dumbbell Fly On Incline Bench![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5, 4, 3, 2, 1 reps | 210s | |
2. Barbell Hack Squat | 3 sets | 8 - 12 reps | 90s | 3110 |
3. Walking Dumbbell Lunge | 3 sets | 10 - 12 reps | 90s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Weighted Chin-up | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 30x0 |
2. Barbell Close Grip Bent-over Row | 3 sets | 8 - 10 reps | 120s | 41x0 |
3. 45-Degrees Lat Pulldown | 3 sets | 10 - 12 reps | 90s | 3210 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 20x0 |
2. Dips![]() | 3 sets | 8 - 10 reps | 120s | 31x0 If you can do more reps, than I prescribed, than add weight. |
3A. Cable Decline Fly![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 Immediately start incline flyes |
3B. Dumbbell Fly On Incline Bench![]() | 3 - 4 sets | 6 - 8 reps | 60s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 5, 4, 3, 2, 1 reps | 210s | |
2. Barbell Hack Squat | 3 sets | 8 - 12 reps | 90s | 3110 |
3. Walking Dumbbell Lunge | 3 sets | 10 - 12 reps | 90s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Weighted Chin-up | 5 sets | 5, 4, 3, 2, 1 reps | 180s | 30x0 |
2. Barbell Close Grip Bent-over Row | 3 sets | 8 - 10 reps | 120s | 41x0 |
3. 45-Degrees Lat Pulldown | 3 sets | 10 - 12 reps | 90s | 3210 |
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