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Start With no readiness Game plan: Stage 3 of the Aggregate Novice's Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
83 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Loop Bands, Pull up bar, Bodyweight, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Rope Cable Machine, Tricep Rope Attachment, EZ Bar, Preacher Curl Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Workout Overview


Monday - Workout 1

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Barbell Incline Bench Press▶
1. Barbell Incline Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
2. Dumbbell Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes▶
3. Dumbbell Flyes
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips▶
4. Chest Dips
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown▶
5. Lat Pulldown
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover▶
6. Bent-Arm Dumbbell Pullover
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row▶
7. Bent Over Barbell Row
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Bent Over Reverse Fly▶
8. Banded Bent Over Reverse Fly
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug▶
9. Dumbbell Shrug
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Hanging Straight Leg Raise▶
10. Hanging Straight Leg Raise
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Crunches▶
11. Crunches
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Plank▶
12. Plank
2 sets, 60s, (rest 60s)
Time between exercises: 60s
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Wednesday - Workout 2

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Barbell Back Squat▶
1. Barbell Back Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Sissy Squat▶
2. Sissy Squat
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Leg Extensions▶
3. Leg Extensions
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Rear Lunge▶
4. Dumbbell Alternating Rear Lunge
3 sets, 10-12 reps, (rest 60s)
Per leg
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift▶
5. Stiff-Legged Barbell Deadlift
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
6. Lying Leg Curls
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press▶
7. Sled 45 Degree Calf Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

8. Standing Calf Raises
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
9. Seated Calf Raise Machine
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Workout 3

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row▶
2. Barbell Upright Row
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise▶
4. Rear Delt Raise
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press▶
5. Barbell Close-Grip Bench Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell French Press▶
6. Barbell French Press
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Rope Tricep Extension▶
7. Rope Tricep Extension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl▶
8. EZ-Bar Curl
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl▶
9. Alternating Incline Dumbbell Biceps Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Spider Curl▶
10. EZ Bar Spider Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl▶
11. Standing Hammer Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Wrist Curl Over Bench▶
12. Dumbbell Wrist Curl Over Bench
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Palms-Down Barbell Wrist Curl Over A Bench▶
13. Palms-Down Barbell Wrist Curl Over A Bench
2 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 23:02:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:02:00 GMT+0000 (Coordinated Universal Time)

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