By Nemanja Matovic
Intermediate (2-3 years) | |
27 minutes/day | 4 days/week | 4 weeks | |
Bodybuilding, Build Muscle, Athletic Performance, Fat Loss, Gain Strength, Powerbuilding | |
Barbell, Squat Rack, Flat Bench, Pull up bar, 1 x Dumbbell, Hack Squat Machine, Bodyweight, Seated Leg Curl Machine, 2 x Dumbbell, Other, Row Cable Machine, Tricep Rope Attachment, Incline Bench, Smith Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 5-7 sets | 3-5 reps | 180s | |
2.Crossed-Arm Barbell Front Squat | 4 sets | 6-8 reps | 120s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 5-7 rounds Rest 120s between rounds | ||||
1A.Barbell Bench Press See Exercise Notes | 5-7 rounds | 3-5 reps | 0s | |
1B.Close Grip Pull Up See Exercise Notes | 5-7 rounds | 3-5 reps | 120s | |
2.Bent-Arm Dumbbell Pullover | 3 sets | 6-8s | 90s |
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 3-4 sets | 10-12 reps | 90s | |
2.Narrow Stance Hack Squats | 3 sets | 12-15 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Sissy Squat See Exercise Notes | 3 rounds | 12-15 reps | 0s | |
3B.Seated Leg Curl See Exercise Notes | 3 rounds | 10-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Bench Press See Exercise Notes | 4 rounds | 10-12 reps | 0s | |
1B.Bent Over Barbell Row See Exercise Notes | 4 rounds | 10-12 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Weighted Chest Dip See Exercise Notes | 3 rounds | 12 reps | 0s | |
2B.Rope Crossover Seated Row See Exercise Notes | 3 rounds | 12 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Incline Dumbbell Press See Exercise Notes | 3 rounds | 12-15 reps | 0s | |
3B.High Inverted Row See Exercise Notes | 3 rounds | 12-15 reps | 60s |
See More Similar Workouts
See More More Workouts by Nemanja Matovic
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.