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Routine neg
AUDIO TIP
General
Intermediate
None
Plan Details
The Routine neg routine by negarkharaghani.nk is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 8
Neg1
Est. 0 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 15,15,15,12 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 9
Neg2
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 10
Neg3
Est. 0 min
8 exercises
Kettlebell Sumo High Pull
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Day 12
Neg4
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Plank with Shoulder Taps
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Leg Raise
2 Sets x 15 Reps
Day 13
Neg5
Est. 0 min
8 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Day 14
Mom1
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Plank
3 Sets
Day 15
Mom2
Est. 0 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Mountain Climber
3 Sets x 40 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 16
Mom3
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 17
Mom4
Est. 0 min
8 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15,15,0 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
