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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 5 sets | 15 - 20 reps | 60s | |
2. Lat Pulldown | 5 sets | 15 - 20 reps | 60s | |
3. Seated Machine Shoulder (Military) Press![]() | 5 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 5 sets | 15 - 20 reps | 60s | |
2. Seated Cable Row![]() | 5 sets | 15 - 20 reps | 60s | |
3. Seated Machine Shoulder (Military) Press![]() | 5 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 3 sets | 15 - 20 reps | 60s | |
2. Lat Pulldown | 3 sets | 15 - 20 reps | 60s | |
3. Seated Cable Row![]() | 3 sets | 15 - 20 reps | 60s | |
4. Seated Machine Shoulder (Military) Press![]() | 3 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 5 sets | 15 - 20 reps | 60s | |
2. Lat Pulldown | 5 sets | 15 - 20 reps | 60s | |
3. Seated Machine Shoulder (Military) Press![]() | 5 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 5 sets | 15 - 20 reps | 60s | |
2. Seated Cable Row![]() | 5 sets | 15 - 20 reps | 60s | |
3. Seated Machine Shoulder (Military) Press![]() | 5 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lever Chest Press![]() | 3 sets | 15 - 20 reps | 60s | |
2. Lat Pulldown | 3 sets | 15 - 20 reps | 60s | |
3. Seated Cable Row![]() | 3 sets | 15 - 20 reps | 60s | |
4. Seated Machine Shoulder (Military) Press![]() | 3 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 15 reps | 60s | |
2. Lat Pulldown | 5 sets | 10 - 20 reps | 60s | |
3. Bent Over Barbell Row | 5 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 5 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 15 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 5 sets | 10 - 20 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 5 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 15 reps | 60s | |
2. Lat Pulldown | 5 sets | 10 - 20 reps | 60s | |
3. Bent Over Barbell Row | 5 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 15 reps | 60s | |
2. Dumbbell Bench Press![]() | 5 sets | 10 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 15 reps | 60s | |
2. Close-Grip Front Lat Pulldown![]() | 5 sets | 10 - 20 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 5 sets | 10 - 20 reps | 60s |
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