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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. Barbell Bench Press | 5 sets | 10 - 15 reps | 60s | |
2. Dumbbell Flys![]() | 3 sets | 20 reps | 60s | |
3. Lat Pulldown | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 10 - 15 reps | 0s | |
2. Dumbbell Front Lateral Raise![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 10 - 15s | 60s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 20 reps | 120s | |
3. Chin-up![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 10 - 15 reps | 60s | |
2. Dumbbell Flys![]() | 3 sets | 20 reps | 60s | |
3. Lat Pulldown | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 10 - 15 reps | 0s | |
2. Dumbbell Front Lateral Raise![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 10 - 15s | 60s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 20 reps | 120s | |
3. Chin-up![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5 - 10 reps | 120s | |
2. Dumbbell Flys![]() | 3 sets | 10 reps | 120s | |
3. Lat Pulldown | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 - 10 reps | 120s | |
2. Dumbbell Front Lateral Raise![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 - 10 reps | 120s | |
2. Chin-up![]() | 3 sets | 10 reps | 120s | |
3. Dumbbell Rear Lateral Raise![]() | 3 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5 - 10 reps | 120s | |
2. Dumbbell Flys![]() | 3 sets | 10 reps | 120s | |
3. Lat Pulldown | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 - 10 reps | 120s | |
2. Dumbbell Front Lateral Raise![]() | 3 sets | 10 reps | 120s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 - 10 reps | 120s | |
2. Chin-up![]() | 3 sets | 10 reps | 120s | |
3. Dumbbell Rear Lateral Raise![]() | 3 sets | 5 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5 reps | 180s | |
2. Alternate Dumbbell Flys | 3 sets | 10 reps | 120s | |
3. Lat Pulldown | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 10 reps | 120s | |
3. Alternate Dumbbell Lateral Raise | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 10 reps | 120s | |
3. One Arm Lat Pulldown | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 5 reps | 180s | |
2. Alternate Dumbbell Flys | 3 sets | 10 reps | 120s | |
3. Lat Pulldown | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 5 reps | 180s | |
2. Dumbbell Alternating Front Raise![]() | 3 sets | 10 reps | 120s | |
3. Alternate Dumbbell Lateral Raise | 3 sets | 5 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 10 reps | 120s | |
3. One Arm Lat Pulldown | 3 sets | 5 reps | 180s |
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