Upper Body / Lower Body & Abs Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 56 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%
Description


Day 1 - Myworkout's Foundational Upper Body Workout Plan A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises

Day 3 - Legs & Abs Day Workout Plan

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Kettlebell Goblet Reverse Lunge demonstrationPlay Kettlebell Goblet Reverse Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
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Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
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Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Speed: undefined
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Russian Twist
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: undefined
Show Alternative Exercises

Date Created: Wed Oct 06 2021 06:59:16 GMT+0000 (Coordinated Universal Time)


Last Updated: Wed Oct 06 2021 06:59:16 GMT+0000 (Coordinated Universal Time)

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