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

By Myworkouts

	Intermediate (2-3 years)
	65 minutes/day \| 5 days/week
	Build Muscle, Bodybuilding, Gain Strength
	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, Seated Calf Raise Machine, Vertical Knee Raise, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, 45 Degree Leg Press Machine, Exercise Ball, Other 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:

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	5 reps	60s
2.Dumbbell Bulgarian Split Squat See Exercise Notes	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 sets	8 reps	60s
4.Seated Calf Raise Machine	4 sets	12 reps	60s
5.Weighted Decline Situp	4 sets	6 reps	60s
6.Chair Leg Raise	4 sets	8 reps	60s
7.Russian Twist See Exercise Notes	3 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	10 reps	60s
2.Reverse Grip Incline Bench Two Arm Dumbbell Row	4 sets	10 reps	60s
3.Seated Dumbbell Shoulder Press	4 sets	10 reps	60s
4.Lat Pulldown	4 sets	10 reps	60s
5.EZ-Bar Curl	4 sets	10 reps	60s
6.Dumbbell Lying Triceps Extension	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	10 reps	60s
2.Barbell Split Squat See Exercise Notes	4 sets	10 reps	60s
3.Barbell Hip Thrust with Bench	4 sets	10 reps	60s
4.45 Degree Leg Press	4 sets	10 reps	60s
5.Ball Leg Curl	4 sets	10 reps	60s
6.Barbell Seated Calf Raise	4 sets	10 reps	60s

Date Created: 10/8/2021, UTC

Last Updated: 12/6/2021, UTC

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