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Consistent
AUDIO TIP
General
Intermediate
None
Plan Details
The Consistent routine by LukeShepstone is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 13,8,8 Reps
Machine Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,9,8 Reps
Dumbbell Fly
3 Sets x 10,10,12 Reps
Barbell Incline Bench Press
3 Sets x 10,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,10 Reps
Machine Leg Extension
3 Sets x 14 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Wed
Arms
Est. 0 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Thu
Shoulders
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Fri
Back
Est. 0 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10,12,12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Sat
Legs/Core
Est. 0 min
9 exercises
Crunch
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Sun
Cardio/Strtech
Est. 0 min
3 exercises
Walking
3 Sets
Treadmill Running
3 Sets
Indoor Cycling
3 Sets
