Experience
Free personalized workout plan
Day 1: Monday - Workout 1 | Day 2: Rest | Day 3: Wednesday - Workout 2 | Day 4: Rest | Day 5: Friday - Workout 3 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 15, 12, 10 reps | 60s | |
2. Dumbbell Bench Press![]() | 3 sets | 15, 12, 10 reps | 60s | |
3. Dumbbell Flys![]() | 3 sets | 15, 12, 10 reps | 60s | |
4. Chest Dips![]() | 3 sets | 10 - 12 reps | 60s | |
5. Lat Pulldown | 3 sets | 15, 12, 10 reps | 60s | |
6. Bent-Arm Dumbbell Pullover | 3 sets | 10 - 12 reps | 60s | |
7. Bent Over Barbell Row | 3 sets | 15, 12, 10 reps | 60s | |
8. Banded Bent Over Reverse Fly![]() | 3 sets | 10 - 12 reps | 60s | |
9. Dumbbell Shrug![]() | 2 sets | 12 - 15 reps | 60s | |
10. Hanging Straight Leg Raise![]() | 3 sets | 15, 12, 10 reps | 60s | |
11. Crunches![]() | 3 sets | 15, 12, 10 reps | 60s | |
12. Plank | 2 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 15, 12, 10 reps | 60s | |
2. Sissy Squat | 3 sets | 10 - 12 reps | 60s | |
3. Leg Extensions | 3 sets | 10 - 12 reps | 60s | |
4. Dumbbell Alternating Rear Lunge![]() | 3 sets | 10 - 12 reps | 60s | Per leg |
5. Stiff-Legged Barbell Deadlift | 3 sets | 15, 12, 10 reps | 60s | |
6. Lying Leg Curls | 3 sets | 10 - 12 reps | 60s | |
7. Sled 45 Degree Calf Press![]() | 3 sets | 15 reps | 60s | |
8. Standing Calf Raises | 3 sets | 12 - 15 reps | 60s | |
9. Seated Calf Raise Machine![]() | 3 sets | 12 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 15, 12, 10 reps | 60s | |
2. Upright Barbell Row![]() | 3 sets | 12 - 15 reps | 60s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 12 - 15 reps | 60s | |
4. Rear Delt Raise | 3 sets | 10 - 12 reps | 60s | |
5. Close-Grip Bench Press![]() | 3 sets | 15, 12, 10 reps | 60s | |
6. French Press![]() | 3 sets | 10 - 12 reps | 60s | |
7. Rope Tricep Extension | 3 sets | 10 - 12 reps | 60s | |
8. EZ-Bar Curl![]() | 3 sets | 15, 12, 10 reps | 60s | |
9. Alternating Incline Dumbbell Biceps Curl | 3 sets | 10 - 12 reps | 60s | |
10. Spider Curl | 3 sets | 10 - 12 reps | 60s | |
11. Standing Hammer Curl | 3 sets | 10 - 12 reps | 60s | |
12. Dumbbell Wrist Curl Over Bench![]() | 2 sets | 10 - 12 reps | 60s | |
13. Palms-Down Wrist Curl Over A Bench | 2 sets | 10 - 12 reps | 60s |
See More Similar Workouts
See More More Workouts by Team SAN
See More Similiar split workouts
See More Workouts with similar equipment
See More 3 day workouts that are 108 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.