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5 Day Compound Exercise Only Workout
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 5 Day Compound Exercise Only Workout routine by 422471 is a 88 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Any
Copy from No.Excuses
Est. 64 min
10 exercises
Dumbbell Alternating Seated Curl
1 Set x 14 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,10 Reps
Crunch
1 Set x 40 Reps
Machine Bicep Curl
3 Sets x 15,12,12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 47 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Leg Raise
1 Set x 33 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 14 Reps
Air Bike
1 Set x 48 Reps
Dumbbell Incline Curl
3 Sets x 15,11,9 Reps
Any
Copy from No.Excuses
Est. 60 min
10 exercises
Push-Up
1 Set x 30 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,13,13 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 11,12,10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8,12,13 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 13,14,10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Cable One-Arm Reverse Fly
3 Sets x 10,11,12 Reps
Any
Copy from No.Excuses
Est. 74 min
7 exercises
Push-Up
1 Set x 30 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,20,20,20 Reps
Dumbbell Incline Bench Row
6 Sets x 12,13,15,13,14,14 Reps
Cable Seated Row
3 Sets x 15,14,14 Reps
Barbell Glute Bridge
4 Sets x 30,30,25,30 Reps
Glute Kickback (Kneeling)
4 Sets x 35,36,37,38 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Copy from No.Excuses
Est. 82 min
6 exercises
Dumbbell Alternating Seated Curl
4 Sets x 13,11,12,12 Reps
Barbell Glute Bridge
4 Sets x 40 Reps
Machine Bicep Curl
4 Sets x 18,17,16,14 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 25,22,20,20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10,7,11,11 Reps
Glute Kickback (Kneeling)
4 Sets x 41 Reps
Any
Copy from No.Excuses
Est. 63 min
5 exercises
Push-Up
1 Set x 37 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
6 Sets x 10,12,12,12,12,12 Reps
Cable Seated Row
3 Sets x 14,14,15 Reps
Barbell Glute Bridge
8 Sets x 35,30,30,30,30,30,30,30 Reps
Any
Copy from konung
Est. 66 min
10 exercises
Push-Up
1 Set x 42 Reps
Dumbbell Spider Curl
3 Sets x 13,13,14 Reps
Crunch
1 Set x 40 Reps
Machine Bicep Curl
3 Sets x 17,14,14 Reps
Oblique Crunch
1 Set x 21 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 13 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 14,11,10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 45 Reps
Dumbbell Alternating Seated Curl
3 Sets x 13 Reps
Any
Copied from Jesusroxmehsox
Est. 71 min
11 exercises
Push-Up
1 Set x 43 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Crunch
1 Set x 50 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,13,12 Reps
Leg Raise
1 Set x 36 Reps
Machine Bicep Curl
3 Sets x 13,14,14 Reps
Cable Kneeling Crunch (Rope)
1 Set x 50 Reps
Dumbbell Incline Curl
3 Sets x 15,11,11 Reps
Air Bike
1 Set x 50 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12,11,11 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 31 Reps
Any
Copied from konung
Est. 56 min
10 exercises
Push-Up
1 Set x 43 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16,15,13 Reps
Barbell Bench Press
1 Set x 13 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Bench Press
1 Set x 13 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 16,14,14 Reps
Barbell Bench Press
1 Set x 13 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,13,13 Reps
Barbell Bench Press
1 Set x 13 Reps
Bench Dip
3 Sets x 28 Reps
Any
Copied from No.Excuses
Est. 63 min
10 exercises
Push-Up
1 Set x 43 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,17,15 Reps
Barbell Glute Bridge
1 Set x 40 Reps
Machine Inverted Row
3 Sets x 13,14,13 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Cable Seated Row
3 Sets x 18,14,14 Reps
Barbell Glute Bridge
1 Set x 40 Reps
Dumbbell Pullover
3 Sets x 10,13,15 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 65 min
8 exercises
Push-Up
1 Set x 40 Reps
Dumbbell Fly
4 Sets x 13 Reps
Alternating Heel Touch
1 Set x 102 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,10 Reps
Alternating Heel Touch
1 Set x 102 Reps
Barbell Incline Bench Press
6 Sets x 11,10,10,10,10,10 Reps
Superman
3 Sets
Leg Raise
3 Sets x 32,25,32 Reps
Any
Copied from No.Excuses
Est. 48 min
8 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15,13,13 Reps
Barbell Preacher Curl
3 Sets x 11,11,12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 13,14,11 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 62 min
5 exercises
Push-Up
1 Set x 40 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 13,10,10,10,10,10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 15,14,13,14,21,14 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 15,14,13,13,13,13 Reps
Bench Dip
6 Sets x 27,27,24,24,24,24 Reps
Any
Copied from No.Excuses
Est. 49 min
7 exercises
Push-Up
1 Set x 40 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8,12,13 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 13,14,10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10,11,12 Reps
Dumbbell Seated Front Raise
3 Sets x 12,12,11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Any
Copied from No.Excuses
Est. 61 min
7 exercises
Push-Up
1 Set x 38 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Barbell Decline Bench Press
6 Sets x 17,15,14,14,14,14 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Leg Raise
3 Sets x 33,31,32 Reps
Any
Copied from No.Excuses
Est. 61 min
9 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 13,10,10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,15,13 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 50 min
6 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Barbell Incline Bench Press
6 Sets x 11,11,8,8,8,8 Reps
Superman
4 Sets
Machine Inverted Row
4 Sets x 13 Reps
Any
Copied from No.Excuses
Est. 60 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,17,15 Reps
Leg Raise
2 Sets x 31,32 Reps
Dumbbell Incline Bench Row
3 Sets x 15,15,13 Reps
Crunch
2 Sets x 41,42 Reps
Cable Seated Row
3 Sets x 18,14,14 Reps
Air Bike
2 Sets x 42,44 Reps
Dumbbell Pullover
3 Sets x 10,13,15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 30,31 Reps
Any
Copied from No.Excuses
Est. 55 min
8 exercises
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise (Seated)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 57 min
8 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15,12,12 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 13,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,15,14 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,15,13 Reps
Any
Copied from No.Excuses
Est. 65 min
9 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Crunch
1 Set x 40 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Crunch
1 Set x 40 Reps
Barbell Bench Press
6 Sets x 13,11,8,8,8,8 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20,22,20 Reps
Any
Copied from No.Excuses
Est. 57 min
6 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 11,12,10,10 Reps
Dumbbell Seated One-Arm Lateral Raise
5 Sets x 8,12,13,13,13 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,10,10,10,10 Reps
Dumbbell One-Arm Reverse Fly
6 Sets x 10,13,14,14,14,14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35,35,30 Reps
Any
Copied from No.Excuses
Est. 56 min
8 exercises
Push-Up
1 Set x 40 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15,12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 13,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,15,14 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,15,13 Reps
Any
Copied from No.Excuses
Est. 58 min
9 exercises
Push-Up
1 Set x 37 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Crunch
1 Set x 40 Reps
Dumbbell Incline Bench Row
6 Sets x 13 Reps
Leg Raise
1 Set x 31 Reps
Cable Seated Row
3 Sets x 14,14,15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Air Bike
1 Set x 40 Reps
Any
Copied from No.Excuses
Est. 63 min
9 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Crunch
1 Set x 40 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Leg Raise
1 Set x 31 Reps
Barbell Bench Press
7 Sets x 13,8,8,8,8,8,8 Reps
Air Bike
1 Set x 40 Reps
Superman
4 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Any
Copied from No.Excuses
Est. 55 min
7 exercises
Dumbbell Seated Arnold Press
2 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 8,12,13,13,13,13 Reps
Dumbbell One-Arm Front Raise
1 Set x 15 Reps
Cable One-Arm Reverse Fly
6 Sets x 10,11,12,10,9,9 Reps
Barbell Upright Row
3 Sets x 13,10,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 35,35,40 Reps
Any
Copied from No.Excuses
Est. 86 min
9 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
6 Sets x 13,12,11,12,12,12 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Dumbbell One-Arm Seated Curl
6 Sets x 12,13,13,13,13,13 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 13,10,10,10,10,10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 15,15,13,13,13,13 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 58 min
9 exercises
Push-Up
1 Set x 44 Reps
Pull-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Dumbbell Incline Bench Row
6 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Cable Seated Row
3 Sets x 15,15,14 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Dumbbell Pullover
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Any
Copied from No.Excuses
Est. 65 min
11 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,13,13,10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 25 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 13,14,11 Reps
Dragon Flag
1 Set x 8 Reps
Dumbbell One-Arm Front Raise (Seated)
3 Sets x 13,13,14 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 25 Reps
Cable One-Arm Reverse Fly
3 Sets x 11,12,12 Reps
Dragon Flag
1 Set x 8 Reps
Barbell Upright Row
3 Sets x 13,10,11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 45,30,30 Reps
Any
Copied from No.Excuses
Est. 68 min
10 exercises
Push-Up
1 Set x 40 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 13,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,15,14 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,15,13 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 49 min
7 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Dragon Flag
1 Set x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Dragon Flag
1 Set x 10 Reps
Barbell Bench Press
6 Sets x 13,11,8,8,8,8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 31,35,30,30 Reps
Any
Copied from No.Excuses
Est. 61 min
8 exercises
Dumbbell Alternating Seated Curl
3 Sets x 13,13,10 Reps
Dumbbell Concentration Curl
3 Sets x 12,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 13,10,10,13,13,13 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,14,12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15,16,16 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Any
Copied from No.Excuses
Est. 65 min
10 exercises
Push-Up
1 Set x 40 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,17,15 Reps
Bridge
1 Set
Dumbbell Incline Bench Row
6 Sets x 12,13,15,15,15,15 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Cable Seated Row
3 Sets x 15,14,14 Reps
Bridge
1 Set
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Machine Inverted Row
3 Sets x 15,16,16 Reps
Any
Copied from No.Excuses
Est. 58 min
7 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 8,12,13,13,13,13 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 13,14,10 Reps
Cable One-Arm Reverse Fly
6 Sets x 10,11,12,10,9,9 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Any
Copied from No.Excuses
Est. 72 min
9 exercises
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Single Arm Lat Pulldown Cable
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 13,10,10,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,15,14,14 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15,15,13,13 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 64 min
8 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Fly
4 Sets x 15,14,12,13 Reps
Dumbbell Incline Bench Press
3 Sets x 12,13,12 Reps
Barbell Bench Press
6 Sets x 13,11,8,8,8,8 Reps
Dumbbell Incline Bench Row
3 Sets x 13 Reps
Cable Rope Face Pull
3 Sets x 17,17,18 Reps
Cable Shoulder Extension
3 Sets x 14,16,14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Any
Copied from No.Excuses
Est. 56 min
9 exercises
Dumbbell One-Arm Row
1 Set x 19 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Incline Bench Row
6 Sets x 13 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Cable Seated Row
3 Sets x 14,14,15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Any
Copied from No.Excuses
Est. 50 min
5 exercises
Push-Up
1 Set x 40 Reps
Dumbbell Fly
4 Sets x 15,16,15,16 Reps
Dumbbell Incline Bench Press
4 Sets x 20,15,11,11 Reps
Barbell Bench Press
6 Sets x 15,11,6,6,6,6 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 31,35,30,30,30,30 Reps
Any
Copied from No.Excuses
Est. 59 min
6 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 8,12,13,13,13,13 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,10,10,10,10 Reps
Cable One-Arm Reverse Fly
6 Sets x 10,11,12,10,9,9 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Any
Copied from konung
Est. 41 min
6 exercises
Push-Up
1 Set
Dumbbell Spider Curl
3 Sets
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets
Dumbbell Seated Bicep Curl
3 Sets
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Any
Copied from konung
Est. 65 min
12 exercises
Push-Up
1 Set x 30 Reps
Cable V Bar Pulldown
2 Sets x 20,17 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 17 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Machine Inverted Row
3 Sets x 14,15,15 Reps
Barbell Preacher Curl
1 Set x 16 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Any
Copied from jesusroxmehsox
Est. 64 min
9 exercises
Barbell Decline Bench Press
5 Sets x 17,15,14,14,14 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,13,15 Reps
Dumbbell Incline Bench Press
2 Sets x 20,15 Reps
Bench Dip
3 Sets x 27,27,24 Reps
Barbell Bench Press
2 Sets x 11 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 13,14,11 Reps
Any
Copied from konung
Est. 77 min
13 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Crunch
1 Set x 40 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 14 Reps
Leg Raise
1 Set x 31 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8,12,13 Reps
Air Bike
1 Set x 40 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 14,11,12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Barbell Upright Row
3 Sets x 13,10,11 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,10,10,10,10 Reps
Plank
1 Set
Any
Copied from konung
Est. 59 min
11 exercises
Push-Up
1 Set x 37 Reps
Barbell Tricep Press (Supine)
3 Sets x 14,14,13 Reps
Barbell Bench Press
1 Set x 13 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,15,13 Reps
Machine Fly
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,13,13 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Bench Dip
3 Sets x 27,27,24 Reps
Barbell Incline Bench Press
1 Set x 11 Reps
Any
Copied from konung
Est. 61 min
11 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,12,25 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 6,12,25 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Dumbbell Reverse Fly
3 Sets x 6,12,25 Reps
Barbell Preacher Curl
1 Set x 16 Reps
Dumbbell Seated Arnold Press
3 Sets x 6,12,25 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 10,11,12,12,12,12 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 15 Reps
Any
Copied from konung
Est. 60 min
10 exercises
Push-Up
1 Set x 37 Reps
Dumbbell Seated Hammer Curl
6 Sets x 13,11,11,11,11,11 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Dumbbell Spider Curl
3 Sets x 13 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,7,11 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 18 Reps
Barbell Preacher Curl
3 Sets x 17,15,15 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 13 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 14,14,12 Reps
Any
Copied from jesusroxmehsox
Est. 71 min
13 exercises
Push-Up
1 Set x 44 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,12,25 Reps
Crunch
1 Set x 40 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Leg Raise
1 Set x 31 Reps
Barbell Shrug
3 Sets x 19,20,20 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Cable Seated Row
3 Sets x 6,12,25 Reps
Air Bike
1 Set x 40 Reps
Cable Rope Face Pull
3 Sets x 6,12,25 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6,12,25 Reps
Alternating Heel Touch
1 Set x 100 Reps
Any
Copied from jesusroxmehsox
Est. 70 min
9 exercises
Push-Up
1 Set x 38 Reps
Barbell Bench Press
3 Sets x 13,13,9 Reps
Dumbbell Incline Fly
3 Sets x 14,14,15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 14,13,14 Reps
Dumbbell Seated Hammer Curl
3 Sets x 13,11,11 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 13,14,11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Crunch
3 Sets x 40,38,30 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Any
Copied from No.Excuses
Est. 77 min
10 exercises
Dumbbell Seated Alternating Shoulder Press
1 Set x 11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,15,13,15 Reps
Bridge
1 Set
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 14,10,10,10,10,10 Reps
Bodyweight Lunge
1 Set x 20 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,14,14,14,14 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Cable One-Arm Reverse Fly
6 Sets x 13,13,13,13,9,9 Reps
Bodyweight Side Lunge
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Any
Copied from jesusroxmehsox
Est. 83 min
15 exercises
Push-Up
1 Set x 40 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Crunch
1 Set x 37 Reps
Dumbbell Incline Bench Press
2 Sets x 13 Reps
Leg Raise
1 Set x 32 Reps
Barbell Bench Press
3 Sets x 11,10,9 Reps
Cable Kneeling Crunch (Rope)
1 Set x 30 Reps
Cable Mid Chest Crossover
3 Sets x 20,18,15 Reps
Bodyweight Calf Raise
1 Set x 50 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20,13,13 Reps
Bodyweight Squat
1 Set x 40 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,13,13,11 Reps
Plank
1 Set
Dumbbell One-Arm Bench Press
2 Sets x 10,11 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Any
Copied from No.Excuses
Est. 75 min
10 exercises
Dumbbell Alternating Seated Curl
1 Set x 14 Reps
Dumbbell Concentration Curl
3 Sets x 12,12,10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Single Arm Lat Pulldown Cable
6 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 17,17,18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,17,15 Reps
Cable Seated Row
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15,15,20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 67 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets
Dumbbell One-Arm Lateral Raise
6 Sets
Dumbbell One-Arm Front Raise
6 Sets
Cable One-Arm Reverse Fly
6 Sets
Lying cable front raise
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Torso Rotation Machine
4 Sets
Any
Copied from No.Excuses
Est. 79 min
13 exercises
Dumbbell Alternating Seated Curl
2 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 10,11,11 Reps
Machine Leg Extension
1 Set x 20 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Bodyweight Squat
1 Set x 25 Reps
Dumbbell Incline Curl
3 Sets x 12,12,11 Reps
Bridge
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 11,12,11 Reps
Bodyweight Lunge
1 Set x 21 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 13,14,14 Reps
Glute Kickback (Kneeling)
1 Set x 35 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from jesusroxmehsox
Est. 67 min
13 exercises
Push-Up
1 Set x 37 Reps
Barbell Bench Press
2 Sets x 13,11 Reps
Smith Machine Incline Bench Press
2 Sets x 20,12 Reps
Smith Machine Decline Bench Press
2 Sets x 10,9 Reps
Dumbbell Incline Bench Press
2 Sets x 12,13 Reps
Barbell Bench Press
2 Sets x 13,11 Reps
Bench Dip
2 Sets x 27 Reps
Cable V Bar Pulldown
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20,13,13 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12,13 Reps
Barbell Bench Press (Close Grip)
2 Sets x 13,14 Reps
Any
Copied from jesusroxmehsox
Est. 86 min
12 exercises
Dumbbell Walking Lunge
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 41,42 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 16,15 Reps
Barbell Glute Bridge
2 Sets x 35,30 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 18 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 45,30 Reps
Machine Leg Curl (Prone)
2 Sets x 20,18 Reps
Leg Raise
2 Sets x 31,32 Reps
Dumbbell Calf Raise
2 Sets x 25,30 Reps
Crunch
2 Sets x 42 Reps
Any
Copied from No.Excuses
Est. 69 min
10 exercises
Dumbbell Seated Alternating Shoulder Press
2 Sets x 17,15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 11,8,8,6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 50 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 15,10,10,8 Reps
Crunch
1 Set x 42 Reps
Dumbbell Seated One-Arm Front Raise
4 Sets x 9,9,9,10 Reps
Leg Raise
1 Set x 33 Reps
Cable One-Arm Reverse Fly
4 Sets x 14,15,15,16 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 50 Reps
Any
Copied from jesusroxmehsox
Est. 60 min
10 exercises
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
1 Set
Cable Lateral Raise
3 Sets
Any
Copied from jesusroxmehsox
Est. 66 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 20,12,10,10 Reps
Smith Machine Decline Bench Press
3 Sets x 10,11,11 Reps
Barbell Bench Press
2 Sets x 11,10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 30,35 Reps
Leg Raise
2 Sets x 32,25 Reps
Crunch
2 Sets x 37,38 Reps
Bench Dip
2 Sets x 28,26 Reps
Dumbbell Incline Fly
3 Sets x 13,10,9 Reps
Barbell Bench Press (Close Grip)
2 Sets x 9,13 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20,13,13 Reps
Any
Copied from No.Excuses
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
6 Sets x 13 Reps
Cable Seated Row
3 Sets x 14,14,15 Reps
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 73 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets
Dumbbell One-Arm Lateral Raise
6 Sets
Dumbbell One-Arm Front Raise
6 Sets
Cable One-Arm Reverse Fly
6 Sets
Lying cable front raise
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets
Torso Rotation Machine
6 Sets
Barbell Ab Rollout
1 Set
Any
Copied from No.Excuses
Est. 81 min
9 exercises
Dumbbell Alternating Seated Curl
1 Set x 18 Reps
Dumbbell Concentration Curl
6 Sets x 13,14,12,12,12,12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Single Arm Lat Pulldown Cable
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 13,10,10,10,10,10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 15,15,13,13,13,13 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15,16,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Any
Copied from No.Excuses
Est. 81 min
12 exercises
Dumbbell Seated Arnold Press
1 Set x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Machine Leg Extension
1 Set x 20 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8,12,13 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,10,10,10,10 Reps
Bodyweight Squat
1 Set x 34 Reps
Cable One-Arm Reverse Fly
6 Sets x 10,11,12,10,9,9 Reps
Bodyweight Side Lunge
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 76 min
11 exercises
Push-Up
1 Set x 38 Reps
Smith Machine Incline Bench Press
3 Sets x 20,12,10 Reps
Smith Machine Bench Press
3 Sets x 10,9,6 Reps
Smith Machine Decline Bench Press
3 Sets x 10,11,8 Reps
Machine Fly
3 Sets x 20,11,10 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,7,11 Reps
Dumbbell Alternating Seated Curl
3 Sets x 14,11,12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15,12,13 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Any
Copied from No.Excuses
Est. 73 min
10 exercises
Dumbbell Alternating Seated Curl
3 Sets x 9 Reps
Dumbbell Concentration Curl
3 Sets x 13,12,11 Reps
Barbell Preacher Curl
3 Sets x 16,16,14 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 13,11,10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,13,13 Reps
Barbell Upright Row
3 Sets x 13,10,11 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,15,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20,10,15 Reps
Any
Copied from No.Excuses
Est. 33 min
6 exercises
Smith Machine Incline Bench Press
3 Sets
Smith Machine Bench Press
3 Sets
Smith Machine Decline Bench Press
3 Sets
Cable Straight Arm Crossover
3 Sets
Machine Fly
3 Sets
Barbell Ab Rollout
1 Set
Any
Copied from No.Excuses
Est. 69 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,17,15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12,13 Reps
Dumbbell Incline Bench Row
6 Sets x 14,15,14,14,14,14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Cable Seated Row
3 Sets x 13,13,14 Reps
Barbell Bench Press (Close Grip)
2 Sets x 9,13 Reps
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Barbell Ab Rollout
1 Set x 8 Reps
Bench Dip
2 Sets x 28,26 Reps
Any
Copied from No.Excuses
Est. 82 min
10 exercises
Shoulder Halo (warmup)
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 13,11,10,10 Reps
Dumbbell Incline Curl
2 Sets x 13 Reps
Dumbbell Seated One-Arm Lateral Raise
6 Sets x 8,12,13,13,13,13 Reps
Dumbbell Seated One-Arm Front Raise
6 Sets x 13,14,10,10,10,10 Reps
Barbell Preacher Curl
2 Sets x 16,15 Reps
Cable One-Arm Reverse Fly
6 Sets x 10,11,12,10,9,9 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15,12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 31,35,30 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10,7 Reps
Any
Copied from jesusroxmehsox
Est. 59 min
8 exercises
Crunch
2 Sets x 41 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 31,35 Reps
Leg Raise
2 Sets x 31,20 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Air Bike
2 Sets x 42,44 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 26,27 Reps
Alternating Heel Touch
2 Sets x 50,80 Reps
Seated Leg Tuck
2 Sets x 22 Reps
Any
Copied from No.Excuses
Est. 66 min
9 exercises
Push-Up
1 Set x 40 Reps
Smith Machine Incline Bench Press
3 Sets x 11,12,10 Reps
Bridge
3 Sets
Smith Machine Bench Press
3 Sets x 8,15,13 Reps
Glute Kickback (Kneeling)
3 Sets x 35,36,31 Reps
Smith Machine Decline Bench Press
3 Sets x 10,11,8 Reps
Bodyweight Side Lunge
3 Sets x 16,21,8 Reps
Cable Straight Arm Crossover
3 Sets x 15,13,14 Reps
Bodyweight Lunge
3 Sets x 21,25,25 Reps
Any
Copied from jesusroxmehsox
Est. 47 min
8 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets
Cable One-Arm Seated Row
2 Sets
Dumbbell Incline Tricep Extension
3 Sets
Cable One-Arm Tricep Pushdown
3 Sets
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 54 min
9 exercises
Dumbbell Alternating Seated Curl
3 Sets x 15,14,13 Reps
Crunch
1 Set x 41 Reps
Dumbbell Concentration Curl
3 Sets x 13 Reps
Cable Kneeling Crunch (Rope)
1 Set x 31 Reps
Barbell Preacher Curl
3 Sets x 15,14,14 Reps
Leg Raise
1 Set x 31 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 18,18,10 Reps
Air Bike
1 Set x 42 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15,13,13 Reps
Any
Copied from No.Excuses
Est. 35 min
5 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Any
Copied from konung
Est. 61 min
11 exercises
Push-Up
1 Set x 40 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Crunch
1 Set x 43 Reps
Dumbbell Incline Bench Row
3 Sets x 17,18,18 Reps
Cable Kneeling Crunch (Rope)
1 Set x 50 Reps
Barbell Shrug
3 Sets x 20 Reps
Leg Raise
1 Set x 32 Reps
Cable Seated Row
3 Sets x 8,14,23 Reps
Air Bike
1 Set x 46 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,13,25 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 25 Reps
Any
Copied from jesusroxmehsox
Est. 64 min
11 exercises
Push-Up
1 Set x 41 Reps
Dumbbell Incline Bench Press
4 Sets x 10,13,12,13 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
3 Sets x 13,10,17 Reps
Bench Dip
3 Sets x 28,25,20 Reps
Machine Fly
3 Sets x 20,13,12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 9,13 Reps
Dumbbell Incline Tricep Extension
2 Sets x 20,13 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 13,14,11 Reps
Cable Mid Chest Crossover
2 Sets x 16,13 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 13,10 Reps
Any
Copied from No.Excuses
Est. 86 min
15 exercises
Dumbbell Alternating Seated Curl
1 Set x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12,12,10 Reps
Leg Raise
1 Set x 32 Reps
Barbell Preacher Curl
3 Sets x 16,15,15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 27 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Air Bike
1 Set x 42 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 13,10,10 Reps
Crunch
1 Set x 37 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,15,14 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 27 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,14,13 Reps
Cable Kneeling Crunch (Rope)
1 Set x 30 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 16,18,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 17,20,15 Reps
Any
Copied from No.Excuses
Est. 57 min
10 exercises
Push-Up
1 Set x 30 Reps
Smith Machine Incline Bench Press
3 Sets x 20,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 30 Reps
Smith Machine Bench Press
3 Sets x 8,15,13 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 25 Reps
Cable Mid Chest Crossover
3 Sets x 20,18,15 Reps
Barbell Wrist Curl (Posterior)
1 Set x 16 Reps
Machine Fly
3 Sets x 20,13,12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 30 Reps
Barbell Bench Press
3 Sets x 11,10,9 Reps
Any
Copied from No.Excuses
Est. 63 min
9 exercises
Push-Up
1 Set x 40 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16,16,13 Reps
Bench Dip
1 Set x 28 Reps
Dumbbell Incline Bench Row
6 Sets x 20,20,17,17,17,17 Reps
Bench Dip
1 Set x 28 Reps
Cable Seated Row
3 Sets x 14 Reps
Bench Dip
1 Set x 28 Reps
Dumbbell Pullover
3 Sets x 8,10,11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Copied from No.Excuses
Est. 89 min
16 exercises
Dumbbell Alternating Seated Curl
1 Set x 13 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Crunch
1 Set x 46 Reps
Bridge
1 Set
Preacher Curl Machine
3 Sets x 13,13,12 Reps
Cable Kneeling Crunch (Rope)
1 Set x 50 Reps
Glute Kickback (Kneeling)
1 Set x 41 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Leg Raise
1 Set x 35 Reps
Bridge
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 10,11,10 Reps
Air Bike
1 Set x 52 Reps
Glute Kickback (Kneeling)
1 Set x 41 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15,12,13 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Barbell Glute Bridge
1 Set x 50 Reps
Any
Copied from No.Excuses
Est. 67 min
10 exercises
Shoulder Halo (warmup)
1 Set
Dumbbell Seated Shoulder Press
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
6 Sets
Bench Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Any
Copied from jesusroxmehsox
Est. 72 min
11 exercises
Push-Up
1 Set x 43 Reps
Cable Mid Chest Crossover
3 Sets x 17,16,15 Reps
Crunch
1 Set x 50 Reps
Dumbbell Incline Bench Press
3 Sets x 13,12,11 Reps
Cable Kneeling Crunch (Rope)
1 Set x 60 Reps
Machine Fly
3 Sets x 14 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Barbell Bench Press
3 Sets x 13,8,10 Reps
Air Bike
1 Set x 54 Reps
Bench Dip
3 Sets x 30,26,21 Reps
Leg Raise
1 Set x 35 Reps
Any
Copied from konung
Est. 62 min
11 exercises
Push-Up
1 Set x 40 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 15,16,13,13,13,13 Reps
Crunch
1 Set x 50 Reps
Barbell Tricep Press (Supine)
3 Sets x 13,10,12 Reps
Oblique Crunch
1 Set x 22 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,14,15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 50 Reps
Dip
3 Sets x 23 Reps
Crunch
1 Set x 50 Reps
Cable Shoulder Extension
3 Sets x 14,16,14 Reps
Leg Raise
1 Set x 35 Reps
Any
Copied from No.Excuses
Est. 91 min
11 exercises
Dumbbell Alternating Seated Curl
3 Sets x 12,13,13 Reps
Crunch
2 Sets x 50,42 Reps
Dumbbell Concentration Curl
3 Sets x 12,13,13 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 51,35 Reps
Barbell Preacher Curl
3 Sets x 18,17,15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 31 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15,12,12 Reps
Leg Raise
2 Sets x 36,32 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Air Bike
2 Sets x 54,44 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 11,12,12 Reps
Any
Copied from No.Excuses
Est. 61 min
9 exercises
Push-Up
1 Set x 45 Reps
Smith Machine Incline Bench Press
3 Sets x 10,9,9 Reps
Barbell Glute Bridge
1 Set x 50 Reps
Smith Machine Bench Press
3 Sets x 14,13,12 Reps
Glute Kickback (Kneeling)
1 Set x 45 Reps
Dumbbell Bench Press
3 Sets x 15,13,13 Reps
Barbell Glute Bridge
1 Set x 50 Reps
Cable Mid Chest Crossover
3 Sets x 18,17,15 Reps
Glute Kickback (Kneeling)
1 Set x 45 Reps
Any
Copied from jesusroxmehsox
Est. 47 min
6 exercises
Machine Inverted Row
3 Sets x 15,16,18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 21,20,20 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 14,14,15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 17,17,18 Reps
Any
Copied from Armands67
Est. 59 min
8 exercises
Push-Up
1 Set x 40 Reps
Barbell Incline Bench Press
3 Sets x 14,13,11 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14,15,13 Reps
Machine Fly
3 Sets x 15,14,14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 13,14,15 Reps
Bench Dip
3 Sets x 30,23,24 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 18,16,11 Reps
Any
Copied from Armands67
Est. 70 min
9 exercises
Push-Up
1 Set x 44 Reps
Barbell Bench Press
3 Sets x 19,13,11 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 16,14,14 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,10,13 Reps
Bench Dip
3 Sets x 30,27,27 Reps
Dumbbell Seated Arnold Press
3 Sets x 13,12,11 Reps
Dumbbell Fly
3 Sets x 20,20,15 Reps
Dumbbell Seated Front Raise
3 Sets x 10,11,11 Reps
Any
Copied from No.Excuses
Est. 81 min
13 exercises
Dumbbell Alternating Seated Curl
1 Set x 12 Reps
Barbell Glute Bridge
2 Sets x 30,46 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 22 Reps
Glute Kickback (Kneeling)
2 Sets x 46,42 Reps
Dumbbell Concentration Curl
1 Set x 14 Reps
Barbell Glute Bridge
2 Sets x 30,46 Reps
Cable Seated Row
1 Set x 15 Reps
Glute Kickback (Kneeling)
2 Sets x 46,42 Reps
Barbell Preacher Curl
1 Set x 16 Reps
Barbell Glute Bridge
2 Sets x 30,46 Reps
Single Arm Lat Pulldown Cable
1 Set x 8 Reps
Glute Kickback (Kneeling)
2 Sets x 46,42 Reps
Cable Rope Face Pull
1 Set x 16 Reps
Any
Copied from BSchmitty2
Est. 81 min
12 exercises
Push-Up
1 Set x 45 Reps
Barbell Bench Press
3 Sets x 19,15,14 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 31 Reps
Bench Dip
3 Sets x 27,27,20 Reps
Crunch
1 Set x 51 Reps
Dumbbell Incline Bench Press
3 Sets x 13,12,10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 55 Reps
Machine Fly
3 Sets x 16,15,15 Reps
Leg Raise
1 Set x 37 Reps
Dumbbell Bench Press
3 Sets x 15,13,11 Reps
Air Bike
1 Set x 56 Reps
Dumbbell Fly
3 Sets x 20,20,15 Reps
Any
Copied from No.Excuses
Est. 56 min
8 exercises
Dumbbell Alternating Seated Curl
3 Sets x 14,13,13 Reps
Dumbbell Concentration Curl
3 Sets x 15,13,13 Reps
Barbell Preacher Curl
3 Sets x 18,15,15 Reps
Single Arm Lat Pulldown Cable
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12,13,13 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,16,14 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20,18,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 17,20,15 Reps
