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New Workout
AUDIO TIP
General
Intermediate
None
Plan Details
The New Workout routine by mohdbilalkhan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
(CHEST+BICEPS)
Est. 55 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
& FRI (LEGS)
Est. 132 min
12 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Yoga
1 Set
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Wed
(SHLDR.+ TRIC)
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 18,12,12,12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
(BACK)
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Sat
(CHEST+SHLDR.)
Est. 46 min
6 exercises
Smith Machine Incline Bench Press
6 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
