Chest / Back / Shoulders / Legs / Abs Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	44 minutes/day \| 5 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Bodyweight, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Suspension (TRX), Pec Fly/Rear Delt Machine, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, Vertical Knee Raise, Ab Wheel 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.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 See Exercise Notes	4 sets	8 reps	60s
3.Lat Pulldown	3 sets	8 reps	60s
4.Seated Cable Row	3 sets	8 reps	60s
5.Suspended Inverted Row	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.Dumbbell Alternating Front Raise See Exercise Notes	4 sets	8 reps	60s
5.Machine Reverse Fly	4 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
5.Ab Roller	3 sets	10 reps	30s

Date Created: 10/8/2021, UTC

Last Updated: 12/6/2021, UTC

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