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Get goals
General
Intermediate
Machine strength
Plan Details
The Get goals routine by seyid is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Wed
Back - Triceps
Est. 127 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Chest - biceps
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Thu
Shoulders - Legs
Est. 194 min
13 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Abs
Est. 178 min
11 exercises
Treadmill Running
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Sat
Cardio
Est. 240 min
6 exercises
Treadmill Running
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Step Machine
1 Set
Dumbbell Side Bend
3 Sets x 8 Reps
