Chest & Back / Shoulders & Arms / Legs / Abs Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	59 minutes/day \| 4 days/week
	Gain Strength, Build Muscle, Bodybuilding
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Vertical Knee Raise, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	5 reps	60s
2.Dumbbell Bench Press	4 sets	8 reps	60s
3.Barbell Incline Bench Press	3 sets	8 reps	60s
4.Dumbbell Decline Bench Press	3 sets	8 reps	60s
5.Bent Over Barbell Row	4 sets	5 reps	60s
6.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
7.Lying T-Bar Row	4 sets	8 reps	60s
8.Pull-up	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
2.Arnold Press	4 sets	8 reps	60s
3.Barbell Shrug	4 sets	8 reps	60s
4.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
5.Alternating Incline Dumbbell Biceps Curl	4 sets	8 reps	60s
6.EZ-Bar Curl	3 sets	8 reps	60s
7.EZ-Bar Skullcrusher	4 sets	8 reps	60s
8.Weighted Bench Dip	4 sets	8 reps	60s
9.Rope Cable Triceps Extension	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 sets	8 reps	60s
4.Leg Extensions	4 sets	8 reps	60s
5.Lever Seated Leg Curl	4 sets	8 reps	60s
6.Seated Calf Raise Machine	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Weighted Decline Situp	4 sets	6 reps	60s
2.Chair Leg Raise	4 sets	8 reps	60s
3.Russian Twist See Exercise Notes	3 sets	10 reps	60s
4.Sprinter Sit up See Exercise Notes	3 sets	10 reps	60s

Date Created: 10/9/2021, UTC

Last Updated: 12/6/2021, UTC

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