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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 8, 5, 3 reps | 60s | |
2. T-Bar Row with Handle![]() | 3 sets | 8, 8, 6 reps | 60s | |
3. Seated Lateral Raise | 3 sets | 12 reps | 60s | |
4. Single Arm Landmine Push Press | 3 sets | 8, 8, 6 reps | 60s | |
5. Push-up | 3 sets | 10 reps | 60s | |
6. Barbell Biceps Curl![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plank | 3 sets | 20s | 60s | |
1B. Crunches![]() | 3 sets | 10 reps | 60s | |
1C. Bicycle Crunch | 3 sets | 10 reps | 60s | Each leg |
1D. Alternate Heel Touchers | 3 sets | 10 reps | 60s | Each leg |
1E. Lying Floor Leg Raise | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 8, 5, 3 reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8, 8, 6 reps | 60s | |
3. Bent Over Barbell Row | 3 sets | 8, 8, 6 reps | 60s | |
4. Dumbbell Lateral Raise![]() | 3 sets | 12 reps | 60s | |
5. Barbell Walking Lunge | 3 sets | 12 reps | 60s | |
6. Spider Curl | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Plank | 3 sets | 20s | 60s | |
1B. Crunches![]() | 3 sets | 10 reps | 60s | |
1C. Bicycle Crunch | 3 sets | 10 reps | 60s | Each leg |
1D. Alternate Heel Touchers | 3 sets | 10 reps | 60s | Each leg |
1E. Lying Floor Leg Raise | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Lunges![]() | 3 sets | 8, 8, 6 reps | 60s | |
2. Dumbbell Clean and Press![]() | 3 sets | 8, 5, 3 reps | 60s | Each side |
3. Barbell Side Lunge | 3 sets | 8 reps | 60s | |
4. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 reps | 60s | |
5. Dumbbell Bench Press![]() | 3 sets | 10 reps | 60s | |
6. Dumbbell Lying Triceps Extension![]() | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Turkish Get-Up (Lunge style)![]() | 3 sets | 8 reps | 60s | |
2A. Bodyweight Jump Squat | 3 sets | 12 reps | 60s | |
2B. Push-up | 3 sets | 12 reps | 60s | |
2C. Pull-up | 3 sets | 12 reps | 60s | |
2D. Butt Lift (Bridge) | 3 sets | 12 reps | 60s | |
2E. Band Pull Apart | 3 sets | 12 reps | 60s |
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