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

By Myworkouts

	Intermediate (2-3 years)
	54 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, T-Bar Row Machine, Pull up bar, Squat Rack, 1 x Kettlebell, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, EZ Bar, 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.Dumbbell Decline Bench Press	3 sets	8 reps	60s
5.Push-up	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	5 reps	60s
2.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
3.Lying T-Bar Row	4 sets	8 reps	60s
4.Pull-up	3 sets	8 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
6.Arnold Press	4 sets	8 reps	60s
7.Barbell Shrug	4 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.Seated Dumbbell Biceps Curl	4 sets	8 reps	60s
2.Alternating Incline Dumbbell Biceps Curl See Exercise Notes	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: 10/9/2021, UTC

Last Updated: 12/6/2021, UTC

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