By Obi Vincent
Intermediate (2-3 years) | |
40 minutes/day | |
Bodybuilding, Build Muscle, Gain Strength | |
Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Loop Bands, Barbell, 2 x Dumbbell, Flat Bench, Incline Bench, Single D-Handle Attachment, Shoulder Press Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Face Pull See Exercise Notes | 3 rounds | 15, 12, 10 reps | 0s | |
1B.Standing Banded Face Pull See Exercise Notes | 3 rounds | 12 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes | 3 rounds | 12, 10, 8 reps | 0s | |
2B.Dumbbell Lateral Raise See Exercise Notes | 3 rounds | 12 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Seated Dumbbell Shoulder Press using Neutral Grip See Exercise Notes | 3 rounds | 12, 10, 8 reps | 0s | |
3B.Lying Dumbbell Front Raise On Incline Bench See Exercise Notes | 3 rounds | 12 reps | 60s | |
4.One-Arm Cable Lateral Raise See Exercise Notes | 4 sets | 10 reps | 0s | |
5.Reverse Seated Machine Shoulder Press See Exercise Notes | 2 sets | 12 reps | 60s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.