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New Workout
AUDIO TIP
General
Intermediate
None
Plan Details
The New Workout routine by lea2047103 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 8
Push - 1 - Squat
Est. 0 min
12 exercises
Glute Kickback (Kneeling)
3 Sets x 18 Reps
Reverse Crunch
3 Sets x 15 Reps
Barbell Squat
5 Sets x 20,15,10,5,3 Reps
Barbell Shoulder Press
3 Sets x 14,10,6 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 12,10,10 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10,8,8 Reps
Machine Calf Raise
3 Sets x 10,12,10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Diagonal Plate Raise
3 Sets x 8 Reps
Day 8
Pull - 1 - Pull ups
Est. 0 min
11 exercises
Walking
1 Set
Pull-Up
3 Sets x 3,6,14 Reps
Chin-Up (Close Grip)
3 Sets x 2,5,9 Reps
Machine Single-Leg Curl
3 Sets x 13,10,10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8,9,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,6,8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8,6,5 Reps
Decline Crunch
3 Sets x 12,10,8 Reps
Day 8
Push - 2 - Incline Bench
Est. 0 min
11 exercises
Push-Up to Side Plank
3 Sets x 10 Reps
Sit-Up
3 Sets x 12 Reps
Shoulder Stretch
3 Sets x 18 Reps
Barbell Incline Bench Press
5 Sets x 20,15,10,5,2 Reps
Machine Leg Press
4 Sets x 16,12,10,8 Reps
Machine Fly
3 Sets x 12,9,10 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Machine Hip Abduction
6 Sets x 16,16,15,15,16,15 Reps
Machine Calf Raise
4 Sets x 10,12,10,10 Reps
Dumbbell Bench Press
3 Sets x 9 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Day 8
Pull - 2 - Sumo Deadlift
Est. 0 min
10 exercises
Walking
1 Set
Barbell Sumo Deadlift
5 Sets x 20,17,10,5,1 Reps
Cable Rope Deltoid Row
3 Sets x 13,12,12 Reps
Hip Adduction
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 9,9,8 Reps
Dumbbell One-Arm Row
3 Sets x 9 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Weighted Decline Rotation
3 Sets x 10 Reps
Day 8
Push - 3 - Box Squat
Est. 0 min
10 exercises
Walking
1 Set
Barbell Bench Squat
5 Sets x 20,18,13,8,5 Reps
Barbell Hip Thrust
5 Sets x 20,15,12,9,5 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10,9,8 Reps
High Knee Walk External Hip Rotation
3 Sets x 11,10,10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Prisoner Squat
1 Set x 26 Reps
Plank
1 Set
Day 8
Pull - 3 - Row
Est. 0 min
12 exercises
Walking
1 Set
Barbell Bent-Over Row
5 Sets x 20,17,12,9,5 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,9 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 13,12,12 Reps
Posterior Tibialis Stretch
3 Sets x 12,12,16 Reps
Machine Lat Pulldown
3 Sets x 10,9,7 Reps
Cable Deadlift
3 Sets x 12,10,10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Seated Good Morning
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 18,18,12 Reps
Day 8
Push - 4 - Bench
Est. 0 min
11 exercises
Push-Up
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 20,16,9,5,3 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8,8,7,7 Reps
Bridge
4 Sets
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 11 Reps
Machine Single-Leg Press
3 Sets x 15,15,13 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Day 8
Pull - 4 - Deadlift
Est. 0 min
10 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 20,16,8,5,1 Reps
Machine Seated Leg Curl
3 Sets x 12,12,10 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 11,11,10 Reps
Machine Hip Adduction
4 Sets x 15,13,10,12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 14,13,13,12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Kettlebell Farmer's Carry
3 Sets x 4 Reps
Air Bike
3 Sets x 20 Reps
