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Core&arms / Shoulders&Legs / Pull / Push
AUDIO TIP
General
Intermediate
None
Plan Details
The Core&arms / Shoulders&Legs / Pull / Push routine by Jesse_Postelle is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Core & arms
Est. 0 min
15 exercises
Step Machine
1 Set
Bench Weighted Decline Crunch
3 Sets x 15,8,5 Reps
Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8,8,12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,4,4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,4,4,4 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8,7,8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 30,20,20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Tue
Legs & Shoulders
Est. 0 min
12 exercises
Step Machine
1 Set
Barbell Military Press
4 Sets x 15,8,8,5 Reps
Machine Shoulder Press
3 Sets x 15,15,9 Reps
Dumbbell Lateral Raise
5 Sets x 8,8,10,8,8 Reps
Landmine Rear Delt Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12,12,10 Reps
Landmine Thruster
4 Sets x 12,10,6,3 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 8,6,6 Reps
Machine Leg Curl (Prone)
3 Sets x 8,6,6 Reps
Machine Leg Extension
3 Sets x 8,5,6 Reps
Machine Calf Raise
3 Sets x 12,12,10 Reps
Wed
Back & Biceps
Est. 0 min
10 exercises
Treadmill Running
1 Set
Back Hyperextension
1 Set x 10 Reps
Barbell Good Morning
2 Sets x 6 Reps
Pull-Up
3 Sets x 10,10,8 Reps
Barbell Incline Bench Row
3 Sets x 10,8,10 Reps
Leverage Machine High Row
3 Sets x 15,12,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,12 Reps
Cable V Bar Pulldown
3 Sets x 7,10,15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8,10,10 Reps
Thu
Cardio
Est. 0 min
1 exercise
Running
1 Set
Fri
Chest & Triceps
Est. 0 min
10 exercises
Treadmill Running
1 Set
Dip
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 10,8,2 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,4,4 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,4 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 20,20,10 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Sat
Barbell Full body
Est. 0 min
16 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dip
3 Sets x 12,10,8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 3,2,1 Reps
Barbell Squat
5 Sets x 8,6,6,6,6 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Snatch Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 15,8,8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Decline Pullover (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10,8,2,10,10 Reps
Barbell Curl
3 Sets x 12,12,4 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 30,20,20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Sun
Cardio
Est. 0 min
1 exercise
Mountain Biking
1 Set
