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Bread workout
General
Intermediate
None
Plan Details
The Bread workout routine by pranayanda is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
bread workout for general workout. not all required choose what is available. have fun with the workout enjoy. thank you
Routine detail
Mon
chest/tri
Est. 240 min
19 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Step Machine
1 Set
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tue
back/bicep
Est. 165 min
26 exercises
Iso Lateral Wide Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Wed
shoulder/abs
Est. 220 min
17 exercises
Barbell Military Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cross Leg Raise
3 Sets x 8 Reps
Face down crunch
3 Sets x 8 Reps
Plank
3 Sets
Step Machine
1 Set
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stationary Bike
1 Set
Thu
leg
Est. 59 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Any
Workout 5
Est. 0 min
0 exercises
This day is empty
