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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull![]() | 3 sets | 6 reps | 120s | |
4. Chest Dips![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 5 sets | 3 - 5 reps | 180s | |
2. Cable Standing Fly![]() | 3 sets | 6 reps | 120s | |
3. Seated Barbell Shrug![]() | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 6 reps | 120s | |
3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
4. Push-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Dumbbell Bench Press![]() | 3 sets | 6 reps | 120s | |
4. Pull-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull![]() | 3 sets | 6 reps | 120s | |
4. Chest Dips![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 5 sets | 3 - 5 reps | 180s | |
2. Cable Standing Fly![]() | 3 sets | 6 reps | 120s | |
3. Seated Barbell Shrug![]() | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 6 reps | 120s | |
3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
4. Push-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Dumbbell Bench Press![]() | 3 sets | 6 reps | 120s | |
4. Pull-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 5 sets | 3 - 5 reps | 180s | |
2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull![]() | 3 sets | 6 reps | 120s | |
4. Chest Dips![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Close-Grip Front Lat Pulldown![]() | 5 sets | 3 - 5 reps | 180s | |
2. Cable Standing Fly![]() | 3 sets | 6 reps | 120s | |
3. Seated Barbell Shrug![]() | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Push Press | 5 sets | 3 - 5 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 6 reps | 120s | |
3. Rope Straight Arm Pull Down | 3 sets | 6 reps | 120s | |
4. Push-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 3 - 5 reps | 180s | |
2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Dumbbell Bench Press![]() | 3 sets | 6 reps | 120s | |
4. Pull-up | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 reps | 180s | |
2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull![]() | 3 sets | 6 reps | 120s | |
4. Weighted Chest Dip | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 5 sets | 3 reps | 180s | |
2. Cable Standing Fly![]() | 3 sets | 6 reps | 120s | |
3. Barbell Shrug | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 3 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 6 reps | 120s | |
3. Straight-Arm Pulldown | 3 sets | 6 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 3 reps | 180s | |
2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Incline Dumbbell Press![]() | 3 sets | 6 reps | 120s | |
4. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 reps | 180s | |
2. Weighted Chin-up | 3 sets | 6 reps | 120s | |
3. Face Pull![]() | 3 sets | 6 reps | 120s | |
4. Weighted Chest Dip | 2 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 5 sets | 3 reps | 180s | |
2. Cable Standing Fly![]() | 3 sets | 6 reps | 120s | |
3. Barbell Shrug | 3 sets | 6 reps | 120s | |
4. Inverted Row![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 5 sets | 3 reps | 180s | |
2. Dumbbell Rear Lateral Raise![]() | 3 sets | 6 reps | 120s | |
3. Straight-Arm Pulldown | 3 sets | 6 reps | 120s | |
4. Push-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 5 sets | 3 reps | 180s | |
2. Barbell Front Raise | 3 sets | 6 reps | 120s | |
3. Incline Dumbbell Press![]() | 3 sets | 6 reps | 120s | |
4. Pull-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 5, 3, 1 reps | 180s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 3 sets | 5, 3, 1 reps | 180s |
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