amiras
Full Body
AUTOPLAY
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Full Body routine by amiras is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Tue
Wed
Fri
Sun
Upper Body
Est time: 181 min
19 exercises
Push-Up
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Reverse Fly
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Incline Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Machine Assisted Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Machine Assisted Chin-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Machine Assisted Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Wrist Curl (Palms Up)
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Wrist Curl (Palms Down)
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
Barbell Reverse Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
02:00
