By Nemanja Matovic
Intermediate (2-3 years) | |
43 minutes/day | 3 days/week | 3 weeks | |
Athletic Performance, Build Muscle, Gain Strength, Powerbuilding | |
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 45 Degree Leg Press Machine, Pull up bar, Lat Pulldown Bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Day 2 | Day 3: Rest | Day 4: Day 4 | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press See Exercise Notes | 6 sets | 7 reps | 240s | |
2.Incline Dumbbell Press See Exercise Notes | 3-4 sets | 8-10 reps | 90s | |
3.Cable Standing Fly See Exercise Notes | 2-3 sets | 15-20 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Barbell Sumo Deadlift | 6 sets | 7 reps | 240s | |
2.Dumbbell Bulgarian Split Squat See Exercise Notes | 3-4 sets | 8-10 reps | 120s | |
3.Single Leg 45 Degree Leg Press See Exercise Notes | 2-3 sets | 12-15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Close Grip Pull Up See Exercise Notes | 6 sets | 7 reps | 240s | |
2.Incline Bench Barbell Row See Exercise Notes | 3-4 sets | 8-10 reps | 90s | |
3.Straight-Arm Lat Pulldown See Exercise Notes | 2-3 sets | 15-20 reps | 60s |
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