Free personalized workout plan

Strength training by Nemanja

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Experience
Intermediate (2-3 years)
Time
45 minutes/day | 3 days/week | 3 weeks
Good for
Athletic Performance, Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Decline Bench, 2 x Dumbbell, Incline Bench, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, Squat Rack, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Pull up bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Hi-Lo Pulley Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Chest, Lats

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Circuit
Decline Barbell Bench Press
10 sets, 4 reps, (rest 120s)
A1 Rest 120 seconds before A2
Time between exercises: 60s
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Bent Over Barbell Row
10 sets, 4 reps, (rest 120s)
A2 Rest 120 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Incline Dumbbell Press
10 sets, 4 reps, (rest 120s)
B1 Rest 120 seconds before B2
Time between exercises: 60s
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Seated Cable Row
10 sets, 4 reps, (rest 120s)
B2 Rest 120 seconds before B1
Time between exercises: 60s
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Quads, Hamstrings, Glutes

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Barbell Back Squat
10 sets, 4 reps, (rest 180s)
You can use front squat, or some deadlift variations
Time between exercises: 60s
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Circuit
Lying Leg Curls
4-6 sets, 6 reps, (rest 90s)
A1 Rest 90 seconds before A2
Time between exercises: 60s
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45 Degree Leg Press
4-6 sets, 6 reps, (rest 90s)
A2 Rest 90 seconds before A1
Time between exercises: 60s
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Walking Dumbbell Lunge
3-4 sets, 8-10 reps, (rest 90s)
8-10 reps on each leg
Time between exercises: 60s
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Shoulders, Lats, Triceps, Biceps

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Circuit
Standing Barbell Military Press (AKA Overhead Press)
10 sets, 4 reps, (rest 120s)
A1 Rest 120 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Pull-up
10 sets, 4 reps, (rest 120s)
A2 Rest 120 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Triceps Pressdown
10 sets, 4 reps, (rest 120s)
B1 Rest 120 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl
10 sets, 4 reps, (rest 120s)
B2 Rest 120 seconds before B1
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 23:57:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:57:02 GMT+0000 (Coordinated Universal Time)

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