Chest & Shoulders / Back / Legs / Arms

By Myworkouts

	Intermediate (2-3 years)
	50 minutes/day \| 4 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, EZ Bar, Weight Plate, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment 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.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
5.Arnold Press	4 sets	8 reps	60s
6.Barbell Shrug	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Pull-up	3 sets	8 reps	60s
2.Bent Over Barbell Row	4 sets	5 reps	60s
3.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
4.Lat Pulldown	4 sets	8 reps	60s
5.Seated Cable Row	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	5 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge	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	12 reps	60s

Exercise	Sets	Reps	Rest
1.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
2.Alternating Incline Dumbbell Biceps Curl	4 sets	8 reps	60s
3.EZ-Bar Curl	3 sets	8 reps	60s
4.EZ-Bar Skullcrusher	4 sets	8 reps	60s
5.Weighted Bench Dip	4 sets	8 reps	60s
6.Rope Cable Triceps Extension	3 sets	8 reps	60s

Date Created: 10/2/2021, UTC

Last Updated: 10/6/2021, UTC

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