By Myworkouts
Intermediate (2-3 years) | |
55 minutes/day | 5 days/week | |
Build Muscle, Bodybuilding, Gain Strength | |
Barbell, Flat Bench, Pull up bar, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, 1 x Dumbbell, 45 Degree Leg Press Machine, Exercise Ball, Other Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 4 sets | 8 reps | 60s | |
2.Barbell Pendlay Row | 4 sets | 8 reps | 60s | |
3.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 8 reps | 60s | |
4.Pull-up | 4 sets | 8 reps | 60s | |
5.Alternate Hammer Curl | 4 sets | 8 reps | 60s | |
6.Rope Cable Triceps Extension | 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.Barbell Back Squat | 4 sets | 8 reps | 60s | |
2.Dumbbell Deadlift | 4 sets | 8 reps | 60s | |
3.Barbell Bench Press | 4 sets | 8 reps | 60s | |
4.Barbell Pendlay Row | 4 sets | 8 reps | 60s | |
5.Pull-up | 4 sets | 8 reps | 60s | |
6.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Dumbbell Bench Press | 4 sets | 10 reps | 60s | |
2.Reverse Grip Incline Bench Two Arm Dumbbell Row | 4 sets | 10 reps | 60s | |
3.Seated Dumbbell Shoulder Press | 4 sets | 10 reps | 60s | |
4.Lat Pulldown | 4 sets | 10 reps | 60s | |
5.EZ-Bar Curl | 4 sets | 10 reps | 60s | |
6.Dumbbell Lying Triceps Extension | 4 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Goblet Squat | 4 sets | 10 reps | 60s | |
2.Barbell Split Squat | 4 sets | 10 reps | 60s | |
3.Barbell Hip Thrust with Bench | 4 sets | 10 reps | 60s | |
4.45 Degree Leg Press | 4 sets | 10 reps | 60s | |
5.Ball Leg Curl | 4 sets | 10 reps | 60s | |
6.Barbell Seated Calf Raise | 4 sets | 10 reps | 60s |
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