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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 6 sets | 4 reps | 180s | 30x0 |
2. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 3 sets | 6 - 8 reps | 120s | 2110 |
3. Upright Cable Row | 3 sets | 10 - 12 reps | 60s | 3110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 4 reps | 180s | 21x0 |
2. Dumbbell Step-Up![]() | 3 - 4 sets | 6 - 8 reps | 90s | 3010 |
3. Barbell Hack Squat | 3 sets | 10 - 12 reps | 60s | 2120 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 6 sets | 4 reps | 180s | 31x0 |
2. Barbell Incline Bench Press | 3 sets | 6 - 8 reps | 120s | 2110 |
3. Cable Decline Fly![]() | 3 sets | 10 - 12 reps | 60s | 3020 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Gironda Sternum Chins![]() | 6 sets | 4 reps | 180s | 21x0 adjust the weight for required number of reps |
2. Wide-Grip Seated Cable Row | 3 sets | 6 - 8 reps | 90s | 30x0 |
3. Rope Straight Arm Pull Down | 3 sets | 10 - 12 reps | 60s | 2020 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 7 sets | 3 reps | 180s | 30x0 |
2. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 4 sets | 5 - 7 reps | 120s | 2110 |
3. Upright Cable Row | 3 sets | 10 - 12 reps | 60s | 3110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 7 sets | 3 reps | 180s | 21x0 |
2. Dumbbell Step-Up![]() | 4 sets | 5 - 7 reps | 90s | 3010 |
3. Barbell Hack Squat | 3 sets | 10 - 12 reps | 60s | 2120 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 7 sets | 3 reps | 180s | 31x0 |
2. Barbell Incline Bench Press | 4 sets | 5 - 7 reps | 120s | 2110 |
3. Cable Decline Fly![]() | 3 sets | 10 - 12 reps | 60s | 3020 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Gironda Sternum Chins![]() | 7 sets | 3 reps | 180s | 21x0 adjust the weight for required number of reps |
2. Wide-Grip Seated Cable Row | 4 sets | 5 - 7 reps | 90s | 30x0 |
3. Rope Straight Arm Pull Down | 3 sets | 10 - 12 reps | 60s | 2020 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 8 sets | 2 reps | 180s | 30x0 |
2. Seated Dumbbell Shoulder Press using Neutral Grip![]() | 5 sets | 4 - 6 reps | 120s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 2 reps | 210s | 30x0 |
2. Dumbbell Step-Up![]() | 5 sets | 4 - 6 reps | 90s | 3010 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 8 sets | 2 reps | 180s | 30x0 |
2. Barbell Incline Bench Press | 5 sets | 4 - 6 reps | 120s | 2110 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Gironda Sternum Chins![]() | 8 sets | 2 reps | 180s | 21x0 adjust the weight for required number of reps |
2. Wide-Grip Seated Cable Row | 5 sets | 4 - 6 reps | 90s | 30x0 |
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