By Chris Davis
Intermediate (2-3 years) | |
91 minutes/day | |
Build Muscle, Tone Body, Fat Loss | |
2 x Dumbbell, Flat Bench, Barbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Straight Bar Attachment, Bodyweight, Exercise Ball, Treadmill Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 60s between rounds | ||||
1A.Dumbbell Bench Press | 3-4 rounds | 10-12 reps | 0s | |
1B.Dumbbell Flyes | 3-4 rounds | 10-12 reps | 0s | |
1C.Standing Barbell Military Press (AKA Overhead Press) | 3-4 rounds | 10-12 reps | 0s | |
1D.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 0s | |
1E.Dumbbell Lateral Raise | 3-4 rounds | 10-12 reps | 0s | |
1F.Cable Pushdown (with V-bar) | 3-4 rounds | 10-12 reps | 0s | |
1G.Cable Tricep Extension | 3-4 rounds | 10-12 reps | 0s | |
1H.Crunches | 3-4 rounds | 10-15 reps | 0s | |
1I.Reverse Crunch | 3-4 rounds | 10-15 reps | 0s | |
1J.Stability Ball Mountain Climber | 3-4 rounds | 24 reps | 0s | |
1K.Stability Ball Bicycle Crunch | 3-4 rounds | 12 reps | 0s | |
1L.Plank | 3-4 rounds | 30s | 60s | |
2.Jogging-Treadmill | 1 set | 60 min | 60s |
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