By Obi Vincent
Advanced (3+ years) | |
56 minutes/day | |
Bodybuilding, Build Muscle, Gain Strength | |
Barbell, Squat Rack, Smith Machine, 1 x Kettlebell, Loop Bands, 1 x Dumbbell, Flat Bench, Leg Extension Machine, Stationary Bike, 2 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Kang Squat | 2 sets | 10 reps | 60s | |
2.Barbell Cossack Squat | 2 sets | 10 reps | 60s | |
3.Standing Machine Calf Raise See Exercise Notes | 2 sets | 10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Anderson Squat | 3 rounds | 10 reps | 0s | |
4B.Banded Kettlebell Swing | 3 rounds | 15 reps | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
5A.Goblet Squat See Exercise Notes | 3 rounds | 10 reps | 0s | |
5B.Bulgarian Split Squat On Smith Machine See Exercise Notes | 3 rounds | 10 reps | 60s | |
6.Leg Extensions See Exercise Notes | 1 set | 10 reps | 60s | |
Circuit #7 - 3 rounds Rest 60s between rounds | ||||
7A.Stationary Bicycling | 3 rounds | 60s | 0s | |
7B.Dumbbell Hang Clean | 3 rounds | 12 reps | 60s |
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